CROSSFIT

OVER THE MOOOOOO

AMRAP x 15 MINUTES
10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)
15 Up-Down + Box Jump Overs (20)
30 Sit-Ups

(Score is Rounds + Reps)

FINISHER

EMOM x 9 MINUTES
MIN 1 – :40 Slow Box Dips
MIN 2 – :40 Alt. DB Upright Rows
MIN 3 – :40 Windshield Wipers*

*Option to use DB.

(No Measure)

SPARK

DOWN AND OUT

40 Alt DB SNATCH 50/35, 35/20
40 BOX JUMPS
30 Alt DB SNATCH
30 BOX JUMPS
20 Alt DB SNATCH
20 BOX JUMPS
10 Alt DB SNATCH
10 BOX JUMPS

FINISHER

4 ROUNDS FOR TIME
15 Air Squats
20 Sit-Ups

(Score is Time)