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)