CROSSFIT

STRENGTH

From the rack
15:00 for
Push Jerk for load:
#1: 1 rep

ROW YOU JERK

AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**

*Increase by 5-Reps Every Round
**Option for Push or Split

(Score is Rounds + Reps)

SPARK

STRENGTH

E2:30 X 4 SETS* 2 DB’s
1 Hang Power Clean
+
2 Hang Squat Cleans
*Start Moderate and work to a Moderate-Heavy weight.

DB Toe reaches
4 X 20

(Score is Weight)

HANG UP THE CLEATS

EVERY 4:00 x 4 SETS
35 Double Unders
10 Pull-Ups
8 Hang Squat Cleans (50’s/35’s)|(35’s/20’s)
2 Rope Climbs
35 Double Unders

-Rest with Remaining Time-

(Score is Slowest Set)