CROSSFIT

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – 5 DB Thrusters*
MIN 2 – :1O Toes to Bar Practice
MIN 3 – :20 Double Under Practice

*Start below workout weight and build up to or slightly passed workout weight.

(No Measure)

OPEN 20.2

Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

SPARK

PUMP

E2MOM x 12 MINUTES
12/12 Single KB Suitcase Deadlift
10/10 Single DB Floor Press

(Score is Weight)

PUSH PULL WORKOUT

EMOM x 6 MINUTES
MIN 1 – :10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – ::10/8 Cal Bike
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps DB Burpee + Power Clean )