CROSSFIT
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean
+
1 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
FORREST GUMP
FOR TIME
1 Mile Run
45 Hang Power Clean (135/95)|(95/65)
(Score is Time)
SPARK
STRENGTH
Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
:20 L Hang between each set
TENET
FOR TIME
9-15-21
Pull-Ups
Thrusters (35’s/20’s)|(25’s/15’s)
-Rest 3:00-
FOR TIME
15-12-9
Chest to Bar Pull-Ups
Thrusters
(Score is Total Time)