CrossFit
Strength
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Metcon
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks
2 Front Squats
*Complex must be completed without dropping the barbell. Rest remainder of each minute.
Spark
Gymnastics Skill
Pull Ups – WK 2
4 RDS
Seated Banded Pull Down x 20
Active Hang (Chin Above Bar) x 20s
Negative Pull Up (As slow as possible) x 5-8
Metcon
AMRAP 12
3-6-9-12..
Man Maker #40/25
Row Cal