CROSSFIT

STRENGTH COMPLEX

EVERY 1:30 x 6 SETS
Build to a Heavy Complex…

1 Snatch Pull
+
1 Power Snatch
+
1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

CUPID

AMRAP x 15 MINUTES
1 Power Snatch (Athlete Choice, AHAP)*
2 Burpee Box Jumps (30/24)|(24/20)
4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

Every 2:30
2 DB’s Push Jerk for load:(increasing)
7-5-5-3-3-3
Straight legged Med Ball Sit Ups
6 X 12

SUGARPLUM MARY

AMRAP x 14 MINUTES
3 Push Jerks (50’s/35’s)|(35’s/20’s)*
12 Alt. Front Rack Lunges
18 Up-Downs

*Increase by 3 reps every Round.

(Score is Rounds + Reps)