CROSSFIT

EMOM

EMOM x 6 MINUTES
MIN 1 – 5 Overhead or Front Squats*
MIN 2 – 100m Run

*Start light and build up to or past workout weight.

(Score is Weight)

WORKOUT

ON A 4:00 RUNNING CLOCK…
100m Run
25 Sit-Ups
25 Overhead Squats (95/65)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK…
300m Run
35 Sit-Ups
20 Overhead Squats (115/75)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK…
600m Run
45 Sit-Ups
15 Overhead Squats (135/95)

(Score is Total Time)*

*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

SPARK

PUMP

EMOM x 8 MINUTES
MIN 1 – :50 Plank Hold
MIN 2 – :50 Strict Knees up & Twist

(Score is Reps)

WORKOUT

3 SETS
400m Run
20 Hand Release Push Ups
10 Burpees Over DB
5/5 Push Press

(Score is Time)

FINISHER

2 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest

(No Measure)