CROSSFIT
WORKOUT
AMRAP x 17 MINUTES
200m Run
6 Box Jumps (24/20)*
14 Alt. DB Hang Power Clean (50/35)
*Increase Box Jumps by 4 reps each round. Mandatory step-down.
(Score is Rounds + Reps)
STRNEGTH
3 SETS FOR QUALITY
10 Plate Front Raises
15 Plate Gun-Hold Curls
1:00 Nasal Breathing Walk
-No Extra Rest b/t Sets-
(No Measure)
SPARK
PUMP
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row
(Score is Weight)
WORKOUT
60 PULL UPS
50 BOX JUMPS 24/20
40 KB SWINGS 53/35
30 KB GOBLET SQUATS
20 HAND RELEASE PUSH UPS
10 BURPEES
(Score is Reps)