CROSSFIT

WODAPOLOZA23 WORKOUT 3

15-20-25

Cal Row
Wall Ball Shots 20/14
Pull Ups
Box Jump Overs
Alt DB Snatch 35/20
*L + R = 1 rep

1:00 REST between rounds!

For Time. Strict 20:00 Time Cap!!

FINISHER

3 SETS*
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls

*Complete each set w/ a different grip.

Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2MOM x 6
8/8 DB Bent Over Row
6/6 Kneeling Strict Press

(Score is Weight)

WORKOUT

3:00AMRAP x 4 SETS
1:00 Row/Bike
8/8 Single DB Push Press
10 Single DB Alt Up-Downs**

**Alt hands on the floor
REST 1:00 Between rounds

(Score is Weight)