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)