CROSSFIT
VAN HALEN
4 SETS ON A 5:00 RUNNING CLOCK…
COMPLETE 2 ROUNDS
10 Ring Rows
20 Jumping Air Squats
30 Double Unders
Then Immediately Into…
Max Cal Bike or Row or 50m Sprints in Time Remaining…
-No Additional Rest b/t Sets-
(Score is Total Calories)
FINISHER
TABATA
8 SETS (:20 ON /:10 OFF)
MOVT 1 – *Ring Push-Ups / Push Ups
MOVT 2 – Plank on Rings / Push Up Plank
*Alt. Movements for 8 Sets Total.
(Score is Reps of Push-Ups)
*Rings approx. 6″ above ground
SPARK
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Deadlift
(Score is Weight)
DEADBEAT
FOR TIME
25 Deadlifts (140/106)|(106/70)
50/40c Row or 36/29c Bike or 500m Run
25 Deadlifts
(Score is Time)
FINISHER
100 AB MAT SIT UPS