CrossFit
Strength
EMOM x 10 MINUTES
5 Hang Power Cleans
Metcon
AMRAP x 14 MINUTES
21/16 Cal Row
15 Tuck-ups
9 Hang Power Cleans
(135/95)|(95/65)
Spark
Metcon
EMOM x 16 MINUTES
MIN 1 – 15 DB Deadlifts #50/35
MIN 2 – 10 Cal Assault Bike
MIN 3 – 15 Box Jumps
MIN 4 – :45 Side Plank (Alternate sides each round)
Finisher
10 Minutes Coach’s Choice Mobility