CROSSFIT

SQUAT CLEAN

ON A 12:00 RUNNING CLOCK
Squat Clean for load:
#1: 1 rep

HAMMER TIME

4 SETS
ON A 4:00 RUNNING CLOCK
400m Run
20 Alt. DB Farmers Lunges (50/35)|(35/20)
Max Handstand Push-Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

Squat for load:
6 X 6 reps

6 X 16 BICYCLE SIT UPS

EAST COAST SWING

AMRAP x 14 MINUTES
15 KB Swing (53/35)|(35/26)
10 Squats (70/53)|(53/35)
400m Run

(Score is Rounds + Reps)