CROSSFIT

STRENGTH PT1

Hang Power Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

STRENGTH PT2

Clean Pull for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WORKOUT

FOR TIME
30 Hang Squat Cleans (Athlete Choice)*

*Weight Options:
(205/145)
(185/135)
(165/115)

(Score is Time)

SPARK

THANK YOU COACH KELLY

10 ROUNDS FOR FUN:
1:00 10cal Bike
2:00 10 Dbl Thrusters and 12 Ab Mat Sit Ups

You have 1:00 to finish the bike and 2:00 to finish Thrusters and SU’s… Rest in remaining time:-)

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)
MVMT 1 – Deadbugs
MVMT 2 – Tuck Hold

(No Measure)