CROSSFIT

STRENGTH

EMOM x 8 MINUTES*
1 Above the Knee Power Clean
+
1 Below the Knee Power Clean
+
1 Front Squat

*Start Light and build to Moderate.

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES
200m Run
3 Hang Power Cleans (185/135)
4 Front Squats

(Score is Rounds + Reps)

SPARK

PUMP

5 SETS ON A 13:00 CLOCK…
8 Single Arm KB Sumo DL High Pull (L)
8 Single Arm KB Push Press (L)
8 Single ArmKB Sumo DL High Pull (R)
8 Single Arm KB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

800m Run
THEN… 2 Rounds of:
10 Burpee Box Jump over
20 Alt Snatch
30 DB Farmers Box Step Ups