CROSSFIT

“REVERSE TABATA”
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold

*Alt. Movements for 8 Sets Total.

(No Measure)

SKOAL

AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders

**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.

Total Reps in 1 Round = 65

(Score is Reps)

SPARK

Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

7 MINUTES IN HEAVEN

AMRAP x 7 MINUTES
1-2-3-and so on…
Front Squats (50’s/35’s)|(35’s/720’s)
2-4-6-and so on…
Up-Downs Over DB’s
3-6-9-and so on…
KB Swings (53/35)|(35/26)

-Rest 2:00-

AMRAP x 7 MINUTES*
1-2-3-and so on…
Front Squats (50’s/35’s)|(35’s/720’s)
2-4-6-and so on…
Up-Downs Over DB’s
3-6-9-and so on…
KB Swings (53/35)|(35/26)

*Reset from the beginning.
(Score is Rounds + Reps)

OPTIONAL COOL DOWN

1:00 Alt. Groiners w/ Thoracic Twist
1:00 Slow Inchworms
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)