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)