CROSSFIT
BOX CAR WILLY
FOR TIME
24 Single DB Box Step-Up (24/20)*
50 Alt. DB Snatch (50/35)|(35/20)
24 Single DB Box Step-Up
*DB Can be held anyway above the waist.
(Score is Time)
STRENGTH
FOR QUALITY
10 Alt. DB Turkish Get-Ups (Athlete Choice)*
30 DB Slides
10 Alt. DB Turkish Get-Ups
*Athlete may build or stay at the same weight across all reps.
(Score is Weight)
SPARK
STRENGTH
Half Kneeling Shoulder Press for load:
4-4-4-8-8-8 reps each Arm
6 X 16 DB Torso Rotate
ORANGE CRUSH
4 ROUNDS FOR TIME
10 DBL DB Push Press + Push Jerk(50’s/35’s)|(35/20)*
20/15C Bike or 28/20C Row or 300m Run
*1 Rep = 1 Push Press + 1 Push Jerk.
(Score is Time)