CROSSFIT

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

IT’S A SET UP

EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

(Score is Weight)

FINISHER

FOR QUALITY
10 PUSH UPs
EMOM for 7:00

(No Measure)

SPARK

STRENGTH

Front Squat for load:
5 X 2

AB MAT SIT UP
5 X 16

TURKEY CALLER

5 SETS
AMRAP x 3 MINUTES*
13 Russian KB Swings (70/53)|(53/35)
26 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)