CROSSFIT

STRENGTH

12-10-8*
Power Cleans

*Start Light and build to Moderate. This is a deload week.

THE CHIEF

5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

SPARK

PUMP

E2:15 X 5
7 Deadlifts
10 Weights Alt Cossack Squats

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS
1:30 – Max Wall Ball Shots 20/14
-Rest :30-
1:30 – Max Cal Row
-Rest :30-
1:30 – Max Ab Sit-Ups Med Ball throw to wall
-Rest :30-

(Score is Reps)

FINISHER

5 SETS
:30 Flutter Kicks
:30 Superman Hold
-Rest as Needed b/t Sets-

(No Measure)