CROSSFIT

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

(Score is Weight)

TOE JAM

FOR TIME
400m Run

Immediately Into…

18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)|(75/55)

(Score is Time)

SPARK

BARCOL SPECIAL

5 ROUNDS
50 AIR SQUATS or (1:15)
400M RUN

23:00 Time CAP

For Air Squats each athlete up with a Med Ball to squat just below parallel! Butt to Ball for every rep to count:-)

POST WOD

4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Single DB Curls
MOVT 2 – Single DB Flutter Kicks

*1 Set = MOVT 1 + MOVT 2 .

(No Measure)