CROSSFIT
THE LONG ROAD
3 SETS
60/48 Cal Row, 42/34 BIKE
5 Rope Climbs
40 Sit-Ups
80 Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
SPARK
PRE WOD
EMOM x 9 MINUTES
MIN 1 – 8/8 Single DB Upright Rows*
MIN 2 – :25/:25 Side Plank
MIN 3 – EZ Row
*Build to a Moderate-Heavy Weight
(No Measure)
FULL BODY SWEAT
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders
20 Single DB Reverse Lunges
10 Alt. DB Snatch
(Score is Rounds + Reps)