CROSSFIT
THE HUMPTY HUMP
4 SETS
AMRAP x 5 MINUTES
15/12 Cal Row or 11/8 Bike or 150m Run
15 DB Floor Press (50/35)|(35/20)
15 Box Jumps (24/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off each Set.
(Score is Total Rounds + Reps)
POST WOD
FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks
(Score is Time)
SPARK
PUMP DAT BODY
EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 20 Crossbody Mountain Climbers
MIN 3 – 10 Squat Rotations
(No Measure)
MILLER LITE
FOR TIME
800m Run
40 Box Jump Overs (24/20)
20 DB Hang Power Cleans (50’s/35’s,35’s/20’s)
400m Run
20 Box Jump Overs
10 db Hang Power Cleans
(Score is Time)
POST WOD
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans
(No Measure)