CROSSFIT

WARM UP

5 Reps each with PVC and Barbell

1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

STRENGTH

Hang Squat Snatch 3-3-3-3-3

HANG IN THERE

AMRAP x 10 MINUTES
7 Hang Squat Snatch (95/65)|(65/45)
14 Burpees Over Bar

(Score is Rounds + Reps)

SPARK

STRENGTH

6 SETS* DBL DB’S
3 Strict Press + 3 Push Press

LET IT RAIN

FOR TIME
20-15-12-8-5 Bike or
27-21-17-12-7 Row or
400-300-200-100-50 Run

Shoulder To Overhead (50’S/35’S)|(35’S/20’S)

5-10-15-20-25

-Hard Cap 13:00-

(Score is Time)