CROSSFIT

HUMPTY DUMPTY

4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run

(Score is Time)

POST WORKOUT

FOR TIME
100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)

SPARK

2 DUMBBELLS WALK INTO A BAR

EMOM x 6 MINUTES*
2 Hang Power Clean

• 
  1 Power Clean
  +
  8 Bicycle Crunches

-Rest 1:00-

EMOM x 6 MINUTES*
4 Shoulder To Overhead
+
8 Bicycle Crunches
*Build up to a Moderate weight for both EMOMS.

(Score is Weight)

MORTAL COMBAT

AMRAP x 15 MINUTES
10 DB Facing Burpees
8 Deadlifts 50’s/35’s, 35/20
6 Hang Power Cleans
4 Shoulder to Overhead

(Score is Rounds + Reps)