CROSSFIT

EXTENDED WARM UP

EMOM x 8 MINUTES
MIN 1 – 5 TNG Deadlifts*
MIN 2 – 100m Run

*Start Light and build to workout weight. No bar slamming for TNG.

(No Measure)

WORKOUT

EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (225/155)
100m Run
24 Wall Balls (20/14)
100m Run

-Rest w/ Time Remaining-

(Score is Slowest Set)

SPARK

PUMP

E2:15 X 6 SETS
6 KB DEADLIFT
5/5 KNEELING STRICT PRESS

WORKOUT

EMOM x 10 MINUTES
MIN 1 – :50 Double Unders
MIN 2 – :50 Alt. DB Hang Snatch

-2:00 Rest-

AMRAP x 10 MINUTES
100M RUN
14 DBL DB Reverse Lunges
10 DBL DB PUSH PRESS

(Score is Rounds + Reps)