CROSSFIT

WORKOUT

AMRAP x 20 MINUTES
400m Run
20 Med Ball Clean to Wall Ball Shot 20/14
8/8 Lateral Box Step-Ups (24/20)
200m Run
10 Hand Release Push-Ups
8 Med Ball Alt. Box Step-Overs*

(Score is Rounds + Reps)

FINISHER

2 SETS FOR QUALITY
5 Med Ball Jefferson Curls
20 Med Ball Deadbugs
1:00 Med Ball Tall Plank Taps

-Rest As Needed b/t Sets-

SPARK

PUMP

EVERY 3:00 x 4 SETS
6/6 DB KNEELING Strict Press
12 KB Deadlifts
20 Bicycle Crunches

(Score is Weight)

WORKOUT

800m Run…

THEN
21-15-9
Dbl DB Trusters
Pull Ups

400m Run

(Score is Reps)