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)