CROSSFIT

MINUTE TO WIN IT

EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike or 20/14 Cal Row
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :50 Max Sit-Ups

(Score is Total Reps Rope Climb)

FINISHER

“TABATA”
8 SETS (:20 ON/:10 OFF)
Russian Twist*

*Weighted Optional (Score is Reps)

SPARK

STRENGTH

ONE KNEE KNELING Shoulder Press for load:
#1: 12 reps EACH ARM

GAB STREET

AMRAP x 17 MINUTES
10 DB Shoulder to Overhead (5ea)(50/35, 35/20)*
10/8 Cal Bike or 14/10c Row or 100m Run
15 Box Jumps (24/20)

(Score is Rounds + Reps)