CROSSFIT

WHITE

Five rounds of:
• 3 Rope climb
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters

FINISHER

FOR QUALITY
200m Plate Gun Walk (Athlete Choice)*

*Every break, perform 30 Alt. High Knees.

(No Measure)

SPARK

STRENGTH

E2:30 X 5
EACH ARM
1 Snatch Deadlift
+
1 Snatch Pull
+
2 Hang Power Snatch
*Start Light and work to a Moderate weight.

AND….
Ab Mat Sit Ups
5 X 16

(Score is Weight)

CHIP MONK

FOR TIME
100 Double Unders
800m Run
50 Box Jumps (24/20)
26 Alt Hang Power Snatches (50/35)|(35/20)
50 Box Jumps
800m Run
100 Double Unders

(Score is Time)