CROSSFIT

THE KREMLIN

12 ROUNDS FOR TIME
5 Box Jumps (30/24)
10 Push-Ups
15 Russian KB Swing (70/53)|(53/35)

(Score is Time)

POST WOD

4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)

SPARK

STRENGTH

E2:30 X 6
Power Clean for load:
10-8-6-10-8-6

BICYCLE CRUNCHES
6 X 16

FARMER AND THE DALE

2 SETS
ON A 7:00 RUNNING CLOCK…
200m KB or DB Farmer Carry (Athlete Choice, Heavy)*
With time remaining complete AMRAP…

5 Power Cleans (50’s/35’s)|(35/20)
10 Pull-Ups
15 Sit-Ups

-Rest 3:00 b/t Sets-

*KB weight should only cause on break during Farmer Carry.

(Score is Total Rounds + Reps)