CROSSFIT

BOHEMOTH

4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (225/165)|(1855/135)
10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

COOL DOWN

FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings

(No Measure)

SPARK

STRENGTH

EVERY 1:30 x 7 SETS*
3 Push Press (ea)
+
3 Push Jerk (ea)

*Build to a Moderate weight.

(Score is Weight)

JERK CHICKEN

4 SETS
12/10c Bike or 15/12c Row
20 Alt. DB Hang Clean + Jerk (50/35)|(35/20)*
12/10c Bike or 15/12c Row

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)