CROSSFIT
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
1 Hang Squat Clean
*Start Moderate and build to a heavy weight.
(Score is Weight)
HANGIN’ ON A PRAYER
AMRAP x 16 MINUTES
30/25 Cal Bike, 600/500m Row
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)
(Score is Rounds + Reps)
SPARK
STRENGTH
Squat for load:
6 X 4
Alt V-Up
6 X 16
OH DEAR
EMOM x 12 MINUTES
MIN 1 & 2 – 35/28 Cal Bike, 48/38c Row
MIN 3 – Max goblet Squats (Athlete Choice)*
(Score is Total Back Squat Reps)