CROSSFIT
SKILL
EMOM x 12 MINUTES
MIN 1 – :45 Practice GOAT Option
MIN 2 – :45 Row or Bike EZ
GOAT Option 1: Pistol Squat
GOAT Option 2: HS Walk or Hold
GOAT Option 3: Rope Climb
GOAT Option 4: Double Unders
(No Measure)
BUZZ LIGHTYEAR
AMRAP x 15 MINUTES*
8-10-12-14…and so on
Air Squat**
Barbell Windshield Wipers*** (135/95, 95/65)
*30 Double Unders after each full round
**Pistols Optional
***Every toes to bumper is a Rep
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
300 Alt. Box Step-Ups (20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
SPARK
STRENGTH
6 SETS
1 High Hang Power Clean
- 1 Hang Power Clean +
- 1 Power Clean
-Rest As Needed b/t Sets-
LEO THE LION
5 ROUNDS FOR TIME
5 Power Cleans (135/95)|(95/65)
15 Sit-Ups
30(60) Double Unders
-Rest 2:00-
FOR TIME
25 Hang Power Clean
75 Sit-Ups
150(300) Double Unders
(Score is Total Time)
OPTIONAL FINISHER
FOR QUALITY
300 Alt. Box Step-Ups (20)*
Week 2 of 6 — “Chad” Extra Credit
*Weight Vest Optional