CROSSFIT

STRENGTH

EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 1-2 Bar Muscle-Ups

*Start moderate and build up to and possibly past workout weight.

WORKOUT

15 ROUNDS FOR TIME
3 Bar Muscle-Ups*
2 Box Jumps (30/24)
1 Power Clean (205/145)

*2 Ring Muscle-Ups Optional.

(Score is Time)

COOL DOWN

2 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*

*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.

SPARK

PUMP

AMRAP x 10 MINUTES
12 Sng DB Overhead Tricep Extension
10 DB Push Presses
8 DB Front Squats

(Score is Weight)

WORKOUT

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2.- :45 Squat Jumps
MIN 3 – :45 Double Unders

-Rest 1:00-

EMOM x 9 MINUTES
MIN 1 – :45 Alt DB Hang Clean to Press
MIN 2 – :45 Squat Jumps
MIN 3 – :45 Double Unders

(Score is Reps)

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Alt V-Ups
(No Measure)