CROSSFIT

SKILL

ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*

*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.

(No Measure)

GRAB AND GO

AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups*
20 KB Snatch (10ea) 53/35, 35/28
5 Rope Climbs

(Score is Rounds + Reps)

SPARK

STRENGTH

EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats
MIN 2 – :45 Slow DB Romanian Deadlift
MIN 3 – :45 Tuck Hold

(Score is Weight)

PACK YOUR LUNGE

ON A 5:00 RUNNING CLOCK …
400m Run
20 Alt. Goblet DB Lunges (50/35)|(35/20)
Max Alt DB Snatch in Remaining Time

-Rest 2:00-

ON AN 7:00 RUNNING CLOCK …
800m Run
40 Alt. Goblet DB Lunges (50/35)|(35/20)
Max Alt DB Snatch in Remaining Time

(Score is Total DB SNATCH)