CrossFit

Spark

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex…

1 “Deep” Power Snatch+2 “Deep” Hang Power Snatch

Metcon

AMRAP x 5 MINUTES*

16 Alt. DB Snatch (50/35)|(35/20)

16 Tuck-Ups

16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch

16 Tuck-Ups

16/13 Cal Bike

-Rest :30-

AMRAP x 5 MINUTES

16 Alt. DB Snatch

16 Tuck-Ups

16/13 Cal Bike

*Pick up where you left off in every consecutive AMRAP.

Spark

Strength

EVERY 2:30 x 5 SETS 

:30 DB Turkish Sit-Ups (R)

:30 SA DB Floor Press (R)

:30 DB Turkish Sit-Ups (L)

:30 SA DB Floor Press (L)

Metcon

EMOM x 12 MINUTES 

MIN 1 – :50 Max Plate Ground to Overhead (45/25)

MIN 2 – :50 Max Up-Downs to Plate 

MIN 3 – :50 Max Plate Hollow Body Flutter Kicks