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-