CROSSFIT

BISON BURGERS

EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)
MIN 2 – 3 Rope Climbs
MIN 3 – Max Double Unders
MIN 4 – REST

(Score is Lowest Double Unders)

HOLD ON

1:00 Plank
Rest 1:00
1:00 Hollow Hold
Rest 1:00
1:00 Hold Top of Dip
Rest 1:00
1:00 Feet 6″ above ground hold
Rest when you get home:-)

SPARK

STRENGTH

EVERY 2:00 x 6 SETS
7 Sumo Deadlifts*
5 Box Jumps (30/24)|(24/20).

*Build to a Moderate weight.

(Score is Weight)

FIGHT GONE BAD

Three rounds of:
• Wall-ball, 20/14 (Reps)
• Sumo deadlift high-pull, 70/53 (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 35’s/20’s (Reps)
• Row (Calories)