CROSSFIT

AVA

AMRAP x 21:00 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY
1:00 Hollow Hold
Immediately Into…
1:00 Superman Hold

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGTH

Push Jerk for load:
2×6 2×6 1×6
INCREASING

BICYCLE CRUNCHES
5 X 18

DB AVA

AMRAP x 21:00 MINUTES
400m Run
21 Ground to Overhead (50’s/35’s)|(35’s/20’s)

(Score is Rounds + Reps)