CROSSFIT

SRAIGHT 100

FOR TIME
25/20 Cal Row, 18/14c Bike
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row, 18/14c Bike
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row, 18/14c Bike
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row, 18/14c Bike

(Score is Time)

POST STRENGTH WORKOUT

3 SETS
:30 Hollow Body Hold
8/8 Box Piked Around the World Steps
:30 Wall or Free Standing HS Hold

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 5 Kip Swings + :20 Double Under Practice
MIN 2 – 18 BICYCLE SET UPS

*Start Light and Build to a Moderate Weight.

(Score is Weight)

CRAZY EIGHTS

AMRAP x 16 MINUTES
8 Pull-Ups
30/24 Cal Row, 22/17
8 Pull-Ups
16 ALT Hang Power Snatches (50/35)|(35/20)
8 Pull-Ups
48 Double-Unders

(Score is Rounds + Reps)