CROSSFIT

EXTENDED WARM-UP

EMOM x 12 MINUTES
MIN 1 – 3 Deadlifts*
MIN 2 – 5 Box Jumps or Step-Ups
MIN 3 – :50 EZ Cardio Choice

*Start Moderate and end at or slightly past workout weight.

(No Measure)

21 JUMP STREET

10 ROUNDS FOR TIME
3 Deadlifts (275/185)|(185/135)
6 Bar Facing Up-Downs
12 Box Jump Overs (24/20)

(Score is Time)

SPARK

STRENGTH

3 SETS
6 Strict Pull-Ups
10/10 Single Arm Banded Dante Row

-Rest as Needed b/t Sets-

(No Measure)

MERRY GO ROUND

FOR TIME
500/400m Row

Immediately Into…

8 ROUNDS
8 Pull-Ups
8 Burpees

Immediately Into…

500/400m Row

(Score is Time)