CROSSFIT

STRENGTH

Split Jerk for load:
Warm up Reps then…
5 X 2 reps

GRACE

30 reps for time of:
• Clean & Jerk 135/95#

SPARK

STRENGTH

E2:30 X 5
Bench Press for load:
5 X 6 reps

Hollow Rock
5 X 20

KICK THE CAN

4 SETS
AMRAP x 3 MINUTES*
3 Hand Release Push-Ups
4 Up-Downs
5 Ring Rows**

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**Option to complete DB Upright Over Rows (Athlete Choice, Heavy) or Strict Pull-Ups.

(Score is Total Rounds + Reps)