CROSSFIT
STRENGTH (ALL) —
Build to a Moderate-Heavy 2-Rep Power Clean
ELIZABETH
FOR TIME
21-15-9
Cleans (135/95)
Ring Dips
(Score is Time)
SPARK
PUMP
E2:00 X 6
6 Heavy Squat Cleans
6 Heavy Dbl DB Push Press
(Score is Weight)
WORKOUT
EMOM x 4 MINUTES
30 Double Unders + Max Plank Rotations
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 – :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 – :45 Cardio (Hard)
-Rest 1:00-
EMOM x 8 MINUTES
MIN 1 – :50 Single DB Push Jerks
MIN 2 – :30 Cardio (Max Effort)
(No Measure)
FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans
-Rest as needed b/t sets-
(No Measure)