CROSSFIT

DOUBLE BARREL

2 SETS
AMRAP x 10 MINUTES
40 Double Unders
20 Sit-Ups
10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

FINISHER

“TABATA”
8 SETS (:20 on/:10 off)*
MOVT 1 – Weighted Deadbugs**
MOVT 2 – Superman Hold

*Alternating movements
**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

SPARK

200M SLED PUSH

Each athlete accumulates 200 total meters.
90/50, 50/25

POWER STEERING

FOR TIME*
100 Alt Hang DB Power Snatches 50/35, 35/20

*At the top of each minute including 0:00 complete 5 Burpees Over DB.

(Score is Time)

OPTIONAL COOL DOWN

2 ROUNDS FOR QUALITY
1:00 Foam Roll Lat (R)
1:00 Foam Roll Lat (L)
1:00 Child Pose
2:00 EZ Bike or Row*

*Nasal breathing only.

(No Measure)