CROSSFIT

STRENGTH

3 SETS*
1 Snatch Deadlift
+
1 Snatch High Pull
+
1 Hang Power Snatch
+
1 Power Snatch

*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the groove!

-Rest As Needed b/t Sets-

(No Measure)

UPHILL BATTLE

AMRAP x 17 MINUTES
10 Burpees
20 DB Floor Press (35/20)
30/25 Cal Bike

FOR RECOVERY*
8:00 Cal Bike (Nasal Breathing)

*Every 2:00 not including 0:00 complete 5/5 Moose Antlers + 10 Alt. Bird/Dogs.

(No Measure)

SPARK

PUMP

E2MOM x 10 MINUTES
6 Lunge (R) + Lunge (L) + DB Bent Over Row*
12 Shoulder Taps

*1 rep = Lunge (R) + Lunge (L) + Bent Over Row

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Cal Bike

-Rest 1:00-

AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
8 Cal Bike

-Rest 1:00-

AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
6 Cal Bike

(Score is Rounds + Reps)

FINISHER

FOR QUALITY
Max Time in Plank for 5:00

(No Measure)