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