CROSSFIT

PRE WORKOUT PREP

FOR QUALITY
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Press
200m Nasal Breathing Only Jog
10 Behind Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Heaving Power Snatch Balance

(No Measure)

THE OUTLAW

3 ROUNDS FOR TIME
10 Power Snatch (135/95)|(95/65)
400m Run

(Score is Time)

OPTIONAL FINISHER

4 ROUNDS FOR REPS*
:30 Plate Hollow Flutters**
:30 Plate Gun Hold

*Must be done without setting the plate down at all.
**Hold Plate at Extension Over Chest.

(Score is Reps)

SPARK

STRENGTH

EMOM x 6 MINUTES
5 Push Press (ea)

-Rest 2:00-

EMOM x 6 MINUTES
6 Alt Hang Power Snatch

*Option to build weight every other round. Build to a Moderate weight.
**Option to build weight every other round. Build to a Moderate-Heavy weight.

(Score is Weight)

CLEAN THE DISHES

AMRAP x 13 MINUTES
20 Alt Hang Power Snatch (50/35)|(35/20)
15 Med Ball Cleans (20/10)
30 Double Unders

COOL DOWN

FOR RECOVERY
2:00 Foam Roll Lat (R)
2:00 Foam Roll Lat (L)
1:00 Wall Press

(No Measure)