CROSSFIT

PEDAL TO THE METAL

ON A 25:00 RUNNING CLOCK…
100/75 Cal Bike

Immediately Into…

AMRAP in Remaining Time Of…
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)
18 Alt. No Push-Up Renegade Rows
32 Double Unders

(Score is Rounds + Reps)

FINISHER

FOR RECOVERY
1:00 Wall Wrist Stretch
:45/:45 Slow Wrist Rotations (Palms Down)*
:45/:45 Forearm Smash

*Clockwise/ Counterclockwise.

(No Measure)

SPARK

21 GUN SALUTE

EMOM x 21 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 8 KB Sumo Deadlift High Pulls + 12 Russian KB Swings (53/35)|(35/26)
MIN 3 – :45 Max Up-Downs

(Score is Total Reps of Up Downs)

STRENGTH

EMOM x 9 MINUTES
MIN 1 – :45 Alt. KB Around the World
MIN 2 – :25/:25 Single Arm KB Overhead Hold
MIN 3 – 10 Rower Pike Ups

(No Measure)