CROSSFIT

CLEAN COMPLEX

ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of…

1 Clean Deadlift
+
1 Hang Power Clean (Below the Knee)
+
1 Power Clean

(Score is Weight) *If athletes get to max weight early have them hit 85-90% EMOM in remaining time.

CUPID SHUFFLE

EMOM x 14 MINUTES*
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

SPARK

STRENGTH

AMRAP x 10 MINUTES
12 DB Hang Power Cleans
10 DB Push Jerks
8 DB Front Squats

(Score is Weight)

CUPID’S CHOKEHOLD

AMRAP x 14 MINUTES
2 Goblet Squats Squats (53/35)|(35/26)
14 Russian KB Swings
2 Goblet squats Squats
14 American KB Swings*

*Every other round complete 28 Alt. Plank Hip Taps.

(Score is Rounds + Reps)

POST WOD

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)