CROSSFIT

STEP SHOW

AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run

(Score is Rounds + Reps)

FINISHER

4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. V-Ups
MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

SPARK

PUMP

ROPE CLIMBS
EMOM for 10:00
2 Rope Climbs
OR
5:00 of practice AND
EMOM for 5:00
3 Scaled rope climbs

WORKOUT

AMRAP x 7 MINUTES
10 Burpees
8 Wall Ball Shots
6 Deadlift 140/106

-Rest 1:00-

AMRAP x 7 MINUTES
10 Burpees
8 Wall Ball Shots
6 Deadlift 140/106

(Score is Rounds + Reps)