CROSSFIT

STRENGTH

Power Clean for load:
#1: 4 reps

OPEN 19.5

33-27-21-15-9 reps for time of:

• Thrusters
• Chest-to-bar pull-ups

Men use 95 lb.
Women use 65 lb.

Time cap: 20 minutes

SPARK

PUMP

4 Sets Every 3:00
10 Renegade Row with Push Up
20 Ab Mat Sit Ups

-Rest as Needed b/t Sets-

(No Measure)

WORKOUT

“TABATA”
8 SETS EACH (:20 ON/:10 OFF)
TABATA 1 – 40′ Shuttle Runs
TABATA 2 – Single Arm DB Hang Power Clean* 50/35
TABATA 3 – Single Arm DB Push Jerk*
TABATA 4 – Push Ups

-Rest 1:00 b/t Tabatas-

*Alternate arms each working interval

(Score is Reps)

FINISHER

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)