CROSSFIT

HOT BOX

5 SETS
ON A 3:30 RUNNING CLOCK…
16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)
14 Box Jumps (24/20)
12 Box Jump Overs (24/20)
Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-
(Score is Lowest Cals)

POST WOD

3 SETS FOR QUALITY
12 Rower Pike-Ups or Tuck-Ups OR Barbell Roll Outs
2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGHTH

16:00 AMRAP
KB Farmers Carry around the Building.
20 Ab Mat Sit Ups
REST 1:00

PARTY ON DUDE

4 SETS
AMRAP x 3 MINUTES*
6 Alt Hang Power Snatch (50/35)|(35/20)
6 Push-Ups
9 Wall Ball Shot (20/14)|(14/10)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)