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)