CROSSFIT

WORKOUT: AMRAP x 25 MINUTES
Row 1000/800m or Bike 48/36 or Run 800m
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 Toes to Bar
18 Box Jumps (24/20)

(Score is Rounds + Reps)

SPARK

WORKOUT: 5 ROUNDS FOR QUALITY
12 Kettlebell High Pulls
20 Dumbbell Hollow Body Flutter Kicks*
10-15 Ring Skull Crushers
50′ SA KB OH Walk (Athlete Choice)**

*1 Rep= Right Leg + Left Leg.
**Switch hands at 25′.

(Score is Weight)

FINISHER: EMOM x 5 MINUTES
:30 Abmat Sit Up + :30 DB Bicep Curls

(No Measure)