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)