CROSSFIT

STRENGTH

Power Clean for load:
#1: 1 rep

CLEAN DISHES

EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining…
-Rest 1:00 b/t Sets-

*SET 1 – (135/95)
SET 2 – (155/105)
SET 3 – (185/135)
SET 4 – (205/145)

(Score is Total Reps of Cleans)

SPARK

PUMP

EVERY 3:00 X 4 SETS
10/10 Bulgarian Split Squat*
10 Dips

*Option to hold DBs

(Score is Weight)

FULL BODY WORKOUT

AMRAP x 8 MINUTES
10 DB Toe Reaches 50/35, 35/20
20 DB Goblet Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Russian Twist 50/35, 35/20
20 DB Goblet Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

FINISHER

EMOM x 5 MINUTES
Accumilate :20 Hanging L or Tuck hold