CROSSFIT

HIGH FIVE

5 SETS
ON A 3:00 RUNNING CLOCK…
*15/12 Cal Row, 12/9cal BIKE
20 Alt. Single Arm Russian KB Swing (35/26)|(26/18)
Max Alt. V-Ups in Time Remaining…

-No Extra Rest b/t Sets-

*Increase Row by 5/4 Cals each Set. Increase Bike by 3 Cal. each Set.

(Score is Total Reps of Alt. V-Ups)

COOL DOWN

2 ROUNDS FOR RECOVERY
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose

(No Measure)

SPARK

STRENGTH

10:00 Build to a heaving Clean & Jerk
1 Single DB hang clean and jerk each arm.

Don’t drop the DB.

TAP THAT KEG

3 SETS
ON A 6:00 RUNNING CLOCK…
20/15 Cal Bike, 28/21 Cal Row
100m KB Farmer Carry (Athlete Choice, Heavy)
40 Alt. KB Horn Taps
10/8 Cal Bike, 14/11 Cal Row
50m DBL KB Front Rack Carry
20 Alt. KB Horn Taps

-Walking Rest w/Time Remaining-
(Score is Slowest Set)