CROSSFIT
SMALL
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
(Score is Time)
SPARK
SQUATS
Squat for load:
6-6-6-3-3-3 reps
AB MAT SIT UPS
6 X 16
QUICK TRIP
AMRAP x 6 MINUTES
10 DB Front rack Squats (35’s/20’s)|(20’s/10)
12 Push Press
32 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 DB Front rack Squats
6 Push Press
16 Double Unders
*Can be held any way.
(Score is Total Rounds + Reps)