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)