CROSSFIT

DOUBLE TROUBLE

2 SETS
AMRAP x 4 MINUTES
20 Med Ball (squat) Clean (20/14)|(14/10)
20 MB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
20 Med Ball (squat) Clean
40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

FINISHER

“TABATA”
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 – SB Hollow Body Flutter Kicks*
Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)

SPARK

FLOOR PRESS

Floor Press for load:
18:00 work up to 3 reps heavy

ROWmane NOODLES

EMOM x 10 MINUTES
MIN 1 – 20/15 Cal Row OR 14/12C Bike or 200m Run
MIN 2 – 10 No Push-Up Renegade Rows (50/35)|(35/20)

(Score is Slowest Row)