CrossFit
“Death Row”
EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row 16/12 Bike
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Finisher
EMOM x 10 MINUTES
Min 1 – 8-12 Rower Pike-Ups
Min 2 – :45 Max Russian Twists (Weight Optional)
Spark
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Finisher
3 RDS
20 Banded Tricep Pushdowns
20 Banded Curls