CROSSFIT

WORKOUT

3 ROUNDS FOR QUALITY
2:00 Cardio Choice
200m KB/DB Suitcase Carry (Athlete Choice, Mod)*
20 Single KB/ DB Curl (Athlete Choice, Mod)
1:00 Cardio Choice
100m Single KB/DB Front Rack Carry**
15 KB/DB Pullovers***

*100m out w/ KB in one hand, 100m back w/ KB in other.
**50m w/ KB on one side, 50m back w/ KB in other.
***Complete on floor or w/ back on Med Ball.

(No Measure)

SPARK

PUMP

4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

WORKOUT

AMRAP x 6 MINUTES
4 Dbl DB Push Press
8 Toes To Bar
4 Heavy Deadlift

Immediately into…

2:00 Bike

Immediately into…

AMRAP x 6 MINUTES
4 DB Push Press
8 Toes To Bar
4 Heavy Deadlift

(Score is Rounds + Reps)