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