CROSSFIT

FOUR ON THE FLOOR

EMOM x 24 MINUTES
MIN 1 – :45 DB FARMERS CARRY
MIN 2 – :45 Floor Presses
MIN 3 – :45 *Front Squats (185/145, 145/95)
MIN 4 – :45 DB Toe Reaches
*from floor
(No Measure)

(No Measure)

SPARK

FARMERS MARKET

2 ROUNDS FOR TIME
800m Run
20 Alt. No Push-Up Renegade Rows (35/20)|(20/15)
400m Run
20 DB Farmer Alt. Lunges
200m Run
20 Feet Anchored Sit-Ups

(Score is Time)

POST WOD STRENGTH

3 SETS
20 Alt. DB Hammer Curls
20 Hollow Rocks
10/10 Single Leg DB RDL

-Rest as needed b/t Sets-

(No Measure)