CROSSFIT

MIX & MATCH

AMRAP x 4 MINUTES
6 DB Deadlifts (50/35)|(35/20)
8 Alt DB Thrusters
8 Alt. Lunges

-Rest 2:00-

AMRAP x 6 MINUTES
6 DB ‘No Push-Up’ Renegade Rows*
8 Alt DB Thrusters
10 Burpees

-Rest 2:00-

AMRAP x 8 MINUTES
6 DB Up-Downs
8 Alt DB Thrusters
12/10 Cal Row

*1 Rep = Row L / Row R

(Score is Rounds + Reps)

POST WOD RECOVERY
400m Nasal Breathing Only Recovery Walk
1:00 Samson Stretch (R)
1:00 Samson Stretch (L)

(No Measure)

SPARK

STRENGTH

E2:15 X 6
6 X 3
Incline Bench Press on Med Ball for load:

6 X :30 PLANK OF YOUR CHOICE

DUMB DEVIL

AMRAP x 13 MINUTES
6 DB Devils Press (35/20)|(20/15)
12 Box Jump Overs (24/20)
6 DB Devils Press (35/20)|(20/15)
18 Alt. V-Ups

(Score is Rounds + Reps)