CrossFit

Strength

Strength

6-6-6-6 

Bench Press 

Metcon

EMOM 12 

MIN 1 – 15 DB Hang Power Cleans (50/35)|(35/20) 

MIN 2 – 15 Kipping Pull-ups 

MIN 3 – 12 DB Front Rack Reverse Lunges 

(No Measure)

Spark

Strength

Sled Push Sprints

E2MOM 16

50m Sled Sprint

Metcon

FOR TIME 

18-15-12-9-6-3

DB Deadlifts #45/30

DB Push Press 

200m Run after each full Set

-15:00 Hard Cap-