CROSSFIT

CLEAN YOUR PLATE

3 SETS
1:00 Burpees
1:00 DB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
1:00 REST

Immediately Into…

AMRAP x 5 MINUTES
10 Push-Ups
15 Plate ground to Overhead (45/25)|(25/10)
20 Air Squats

(Score is Rounds + Reps)

COOL DOWN

FOR RECOVERY
1:00 Lizard Pose (R)
1:00 Twisted Lizard Pose (R)
1:00 Child’s Pose
1:00 Lizard Pose (L)
1:00 Twisted Lizard Pose (L)

(No Measure)

SPARK

STRENGTH

Every 2:30
Deadlift for load:
6-4-4-2-2-2

Alt V Ups
6 X 14

DOUBLE DEAD

EVERY 1:30 x 7 SETS
8 Deadlifts (140/106)|(106/70)
50 Double Unders*

-Rest the Remaining Time-

*:45 Cap on Doubles

(Score is Slowest Set)

COOL DOWN

2 SETS FOR QUALITY
12 Slow Arm Haulers
10 Cat Cows
10 Alt. Thoracic Rotations

-Rest As Needed b/t Sets-

(No Measure)