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