CROSSFIT

STRENGTH

EVERY 1:30 x 6 SETS*
1 Power Clean

• 
  2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

ELIZA – PLUS

FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up

(Score is Time)

SPARK

STRENGTH

Front Squat for load:
5 X 2

HEEL TAPS
5 X 20

JACKIE SPARK

For time:
• 1000m row
• 50 Thruster 20’S/15’S#
• 30 Pull-ups