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)