CROSSFIT

ME LIKE WOD

FOR TIME
800m Run
50 Walking Lunges
50 Sit-Ups
200m Run
50 Up-Down Box Step-Overs (24/20)
200m Run
50 Sit-Ups
50 Walking Lunges
800m Run

(Score is Time)

FINISHER

3 SETS FOR QUALITY*
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

(No Measure)

SPARK

HANG SQUAT CLEAN

Hang Squat Clean for load:
8:00 to work up to heavy 3 reps

SQUAKY CLEAN

FOR TIME
30/25c Bike or 40/33c Row
20 Hang Power Cleans (50’S/35’S)|(35’S/20’S)

-Rest 3:00-

30/25c Bike or 40/33c Row
20 Hang Squat Cleans

(Score is Total Time)

FINISHER

FOR QUALITY
600 Alt. Box Step-Ups (20)*

OR AMRAP IN REMAINING TIME OF CLASS

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)