CROSSFIT

NINJA WARRIOR

3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate)
10/10 Plate Around the Worlds (L/R)
:45 Plate OH Hold
:45 Plate Gun Hold
4 Wall Walks

-Rest as needed b/t Sets-

(No Measure)

FINISHER

SPARK

2-3 SETS ON A 10:00 RUNNING CLOCK
200/150m Row (EZ Pace)
3-5 Hang Power Snatch*
3-5 Toes to Bar or Toes to Something

-Rest Briefly b/t Sets- *Increase Weight each set. Work slightly past workout weight by final Set.

(No Measure)

THE 300 SPARK

FOR TIME*
100/80 Cal Row or 65/50 Cal Bike
100 Hang Power Snatch (50’s/35’s, 35/20)
100 Toes to Bar

*Partition reps any way and in any order to complete.

-Time Cap 30:00-

(Score is Time)