CROSSFIT

WORKOUT

EMOM x 30 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 KB Snatch
MIN 3 – :45 V-Ups
MIN 4 – :45 Cardio Choice 2
MIN 5 – :45 KB Hang Clean
MIN 6 – :45 Plank Hold***

***Ring Plank Hold Optional.

(No Measure)

SPARK

PUMP

5 SETS FOR MAX REPS
1:00 – DB Push Press
-:30 Rest-
1:00 – DB Pull Overs
-:30 Rest-

(Score is Reps)

WORKOUT

7 SETS
AMRAP x 2 MINUTES
5 Burpees
10 DB Push Press
20 Double Unders

-:30 Rest b/t Sets-

*Pick-up where you left off

(Score is Rounds + Reps)