CROSSFIT

WHO’s CHASING WHO

E2MOM x 24 MINUTES
MIN 1&2 – 400m Run*
MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

*Run must be completed in under 2:00. Adjust as needed.

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY
10 Slow Arm Haulers
15 Hollow Rocks

-Rest as needed b/t Sets-

SPARK

STRENGTH COMPLEX

1 SET Every 1:30 FOR QUALITY WITH 2 DB’s* 7 Times
1 Deadlift
+
1 deadlift high Pull

+
1 Below The Knee Hang Power Clean
+
1 Power Clean (touch ground with front head of DB)

*Work up to heavy

(Score is Weight)

CREAM OF THE CROP

AMRAP x 12 MINUTES
10 Double DB Power Cleans (50/35)|(35/20)
*200/150m Row or 10/8c Bike

*Increase the row by 50m each Round, increase bike by 2 Calories.

(Score is Rounds + Reps)