CROSSFIT

THREE TIMES TO MANY

EMOM x 21 MINUTES
MIN 1 – :40 Max Cal Bike
MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)
MIN 3 – :40 Max Strict Handstand Push-Up

(Score is Total Reps)

HSPU Option 1: Pike Push-up
HSPU Option 2: DB Strict Press

FINISHER

3 SETS*
AMRAP x 2 MINUTES
15 Single DB Curls
50′ Gun Walk

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

SPARK

STRENGTH

6 set X 7 Each arm
CURL + PRESS + TRICEP EXTENSION

Ab MAt Sit Ups
6 x 15

CHRISTMAS LEFTOVERS

4 SETS
50 Double Unders
8 Hang Power Clean (50’s/35’s)|(35’s/20’s)
25 Double Unders
4 Hang Power Clean

-Rest :30 b/t Sets-

(Score is Slowest Set)