CROSSFIT

ZERO TO SIXTY

EMOM x 24 MINUTES*
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Strict Pull-Ups or Max Push-Ups
MIN 3 – Max Burpee Box Jump Overs (24/20)
MIN 4 – REST

*Athletes can mix and match the movements in Min 2 throughout the EMOM.

(Score is Reps)

POST WOD ACCESSORY

E2:00X5
Bottoms Up KB
5 X 4
Ab Mat Sit Ups
5 X 15

SPARK

STRENGTH

Power Clean for load:
8-6-4-8-6-4

PAY DAY BONUS

3 ROUNDS FOR TIME*
30 Alt. DB Power Cleans (50/35)|(35/20)
15 Pull-Ups
200m Run

*If 3 Rounds are completed @ 8:00 or below…add a bonus 4th Round.

(Score is Time)

FINISHER

10 ROUNDS FOR TIME
6 DB Sit-Ups (Athlete Choice)
12 DB Flutter Kicks

(Score is Time)