CROSSFIT

WORKOUT

2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (53/35)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees

(Score is Time)

OPTIONAL FINISHER

3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 KB Deficit Push-Up

-Rest As Needed b/t Sets-

SPARK

PUMP

4 SETS X E3:00…
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS
1:30 Max American KB Swing
-Rest :30-
1:30 Max Goblet Alt Lunges
-Rest :30-
1:30 Max Mountain Climbers
-Rest :30-
1:30 MAX AB MAT SIT UPS
-Rest :30-

(Score is Reps)