CROSSFIT

PUNCH OUT

FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

(Score is Time)

POST WOD

EMOM x 10 MINUTES
MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 – :50 Weighted Sit-Ups

(Score is Weight)

SPARK

STRENGTH

Deadlift for load: NO BB. Do more reps if you like
8-6-4-8-6-4

DB Scissor Kicks*
6 X 20
Hold DB over chest with straight arms. Legs over and Under = 1 rep.

BARNEY RUBBLE

10 ROUNDS FOR TIME
10 KB Sumo Deadlift High Pull (70/53)|(53/35)
30 Double Unders

(Score is Time)

POST WOD

4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Plate Wall Sit
MOVT 2 – Plate Front Raises