CROSSFIT

WORKOUT

EMOM x 16 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – :45 Max SDHP(95/65)
MIN 4 – :45 Plank Hold

No Score

FINISHER

2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

4 SETS ON A 12:00 CLOCK
10 Slow Lateral Raises
10 Slow Bent Over Reverse Flys
10 Slow Forward Raises

(Score is Weight)

WORKOUT

7 Rounds
10 DBL DB CLEAN AND PRESS
100M Dbl DB Farmers Carry
10 Deficit Push-ups

(Score is Each Set for Time)