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)