CROSSFIT

STRENGTH

CLEAN COMPLEX

2 Sets to perfect technique. The
4 SETS*
Moderate and build to heavy. Clean can be Power or Squat.
1 Clean

• 
  1 Hang Squat Clean

-Rest As Needed b/t Sets-

(Score is Weight)

Week 6 of 9

CLEAN THE WALL

ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)

*Partition as needed. If do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.

(Score is Time)

SPARK

FRONT SQUAT

Front Squat for load:
6 X 5 reps

RUSSIAN TWIST
6 X 18

HELLO CINDY

EMOM x 16 MINUTES
MIN 1 & 2 – AMRAP of…
5 Pull-Ups + 10 Push-Ups + 15 Air Squats*
MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)
MIN 4 – Rest

*Pick up where you left off.
(Score is Total Rounds + Reps)