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)