CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

ALTERNATE PERSONALITY

4 SETS
ON A 2:30 RSPARKUNNING CLOCK…
20/15 Cal Bike , 28/21c ROW
Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (50/53)|(35/20)*
EVEN ROUNDS: Push-Ups

-Rest :30 b/t Sets-

*1 Rep = Right Arm + Left Arm.

(Score is Total Reps)

SPARK

4 SETS*
ON A 2:00 RUNNING CLOCK…
1 Power Clean
+
2 Hang Power Clean
+
3 Front Squats

*Start moderate and build each set. All movements must be done unbroken.

-Rest remainder of time-

(Score is Weight)

SUNSET

AMRAP x 8 MINUTES*
12-9-6
PLATE G2OH
Air Squats
Hang Power Clean (50’S/35’S)|(35’S/20’S)

-Rest 2:00-

AMRAP x 8 MINUTES*
9-6-3
Toes to Bar
Air Squats
Power Clean

*After the final set, start back at the beginning.

(Score is Total Rounds + Reps)