CROSSFIT
SWINGERS
AMRAP x 22 MINUTES
1000/800m Row
30 Full KB Swings
10 Ring Push Ups
(Score is Rounds + Reps)
SNATCH BALANCE
USE REMAINING TIME TO:
Build up to moderate Snatch Balance from the rack.
Clean up at five minute mark left in class.
SPARK
EXTENDED WARM UP
4 SETS*
1 Clean High Pull
+
2 Hang Power Cleans
+
3 Power Cleans
(No Measure)
SKIDMARK
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Alt s/a Push Press (2 DBs in front rack)
MIN 3 – :50 Max Box Step Overs (24/20)
MIN 4 – :50 Max Plank Rotations
(No Measure)