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)