Labor Day: 8:00 AND 9:00AM CLASSES ONLY

CROSSFIT

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

SPARK

PUMP

AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats

*Options= heavy and slow or light and fast:-)

WORKOUT

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders

(Score is Reps)