CROSSFIT

EXPLICIT LYRICS

5 SETS
ON A 4:00 RUNNING CLOCK…
300/250m Row, 14/12c Bike
10 Up-Down Over Rower
20 DB Floor Press (50/35)|(35/20)
Max Sit-Ups in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

STRICT PRESS

USE REMAINING TIME TO DISCOVER 2 REP MAX STRICT PRESS.

SPARK

CLIFFHANGER SPARK

FOR TIME
50 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
50 Front Rack Alt. Lunges
50 Burpees Over the DB’s
100 KB Swings (53/35)|(35/26)
100 Sit-Ups

(Score is Time)

STRENGTH

2 SETS
5/5 KB/DB Windmill
10/10 Single Arm KB/DB Upright Row
1:00 Weighted Plank Hold

-Rest as Needed B/t Sets-

(No Measure)