CROSSFIT
OVERHEAD SQUAT
5×5
Tempo Overhead Squat (3111)
*Weight stays Moderate to Moderate+ for All Sets
(Score is Weight)
DUMB AND DUMBER
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).
(Score is Time)
SPARK
PUSH PRESS AND JERKS
EMOM x 5 MINUTES*
DBL DB’S
5 Push Press
Into…
EMOM x 5 MINUTES**
3 Push Jerk
*Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk.
**Build to a Moderate-Heavy weight Push Jerk.
(Score is Weight)
SHOULDERS UP
EVERY 3:00 FOR 5 SETS
20 Burpees
10 Shoulder to Overhead (50’S/35’S)|(35’S/20’S)
Max AB MAT Sit-Ups in time remaining…
-Rest 1:30 b/t Sets-
(Score is Reps)