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