CROSSFIT

STRENGTH PT1

Hang Squat Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

STRENGTH PT2

Snatch Pull for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

FIRE & ICE

FOR TIME
18-15-12-9
Hang Power Snatch (95/65)

*Complete 75 Double Unders after each set.

(Score is Time)

SPARK

PUMP

E2:30 X 6
5/5 Kneeling Strict Press
5 Strict Toes to Bar or
8 Strict Knee’s to Chest

(No Measure)

WORKOUT

AMRAP x 10 MINUTES
100m Run
14 Plate OH Walking Lunges 45/25
5 DBL DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES
100m Run
14 Plate OH Walking Lunges 45/25
5 DBL DB Devils Press

(Score is Rounds + Reps)

FINISHER

4 SETS (:40 on/:20 off)
Single DB Bicep Curls

(No Measure)