CROSSFIT 9:00AM CLASS ONLY

SMALL

*3 ROUNDS FOR TIME
1000/776m Row
50 Burpees
50 Box Jumps (24/20)
800m Run

(Score is Time)

• Can be completed alone or in team of 2 with all reps splits as needed.

SPARK 8:00AM CLASS ONLY

PUMP

5 SETS Every 3:00
1:00 Plank Hold
15 DBL DB Hammer Curls
10 Dips or 15 Box Dips

(Score is Weight)

WORKOUT

ON A 2:00 RUNNING CLOCK…
Max Cal Row

Into…

AMRAP x 12 MINUTES
15 Dbl DB Push Press
15 Up-Downs
15 Sit-ups

Into…

ON A 2:00 RUNNING CLOCK…
Max Cal Row

(Score is Rounds + Reps)