CROSSFIT

EXTENDED WARM UP

4 SETS
3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1…
2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2…
2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

POWER PLUS AMANDA

FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up

SPARK

STRENGTH

Deadlift for load:
6 X 6

Scissor Kicks
6 X 20 (2 count, over/under = 1)

PINKY SWEAR

FOR TIME*
10-9-8-7-6-5-4-3-2-1
KB Sumo Deadlift High Pull (70/53)|(53/35)

*Complete 8 Toes to Bar after each full set.

(Score is Time)