CROSSFIT

WALKING DEAD

AMRAP x 5 MINUTES
10 Deadlifts (225/155)|(155/105)
35 ‘Unbroken’ Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Power Cleans (185/135)|(135/95)
35 ‘Unbroken’ Double Unders

-Rest 2:00-

AMRAP x 5 MINUTES
5 Deadlifts (135/95)|(95/65)
5 Power Cleans
35 ‘Unbroken’ Double Unders

(Score is Rounds + Reps)

POST WOD RECOVERY

FOR RECOVERY
5:00 Foam Roll Legs
2:00 Calf Smash (Each Leg)

(No Measure)

SPARK

PUSH & PULL STRENGTH

EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Upright Row

• Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Slow Single DB Bent Oveer Row
MIN 2 – :45 Slow Single DB Push Press*

*Slow on the way down, fast on the way up!

(Score is Weight)

DOUGH BOY

AMRAP x 16 MINUTES
300/250m Row
12 Alt. Overhead Lunges (50/35)|(35/20)
15 Alt. V-ups*

*1 Rep= R + L.

(Score is Round + Reps)