CrossFit

Strength

E2MOM 12 

2 Hang Power Clean + 1 Power Clean + 1 Front Squat 

(Score is Weight) 

Metcon 2RFT

800m Run 

20 Power Cleans (135/95)|(95/65)

Spark

Strength

3 RDS

Seated Banded PVC Straight Arm Lat PushDown x 20

Active Rig Hang x 30s

Strict Pull ups x 6-10

Metcon

8 RFT

10 Alt. DB Snatch 

10 Burpees Over DB 

10 Pull Ups

 -16:00 Hard Cap-