CROSSFIT

BIKE LIKE KATHY

AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)

(Score is Rounds + Reps)

FINISHER

2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World (Athlete Choice, Light)

-Rest As Needed b/t Sets-

SPARK

DEADLIFT

2 KB Deadlift for load:
3×5, 1×5, 1×5

HAMMER TIME

EMOM x 12 MINUTES
MIN 1 – 5 Sumo Deadlifts w/ 2 KB’s (140/106) + :30 Tuck-Up
MIN 2 – 16/14 Cal Row

(Score is Reps)