CROSSFIT

STRENGTH

EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch

• 
  1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

FANCY NANCY

10 ROUNDS FOR TIME
12/10 Cal Bike, 250/200M ROW
7 Hang Squat Snatch (75/55)|(65/45)

(Score is Time)

SPARK

3 SETS
10 Box Squats*
-Rest 1:00-
8/8 Bodyweight Split Squats @2121

-Rest 1:30 b/t Sets-

*Squat to Box sitting to paralell or slightly above. Start Light and build to Moderate

(Score is Weight)

DOUBLE TROUBLE

AMRAP x 16 MINUTES*
20/15 Cal Row, 14/11cal BIKE
15 Unbroken Wall Balls (20/14)|(14/10)
10 Box Step-Overs (24/20)
5 Dbl DB Racked Lunge-Lunge-Squat (50/35)|(35/20)

*After Every Full Round, Rest :30.

(Score is Rounds + Reps)