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)