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)