CROSSFIT
STRENGTH COMPLEX
6 SETS* Every 2:30
1 High Hang Power
+ 1 Hang Power Clean
+ 1 Front Squat
*Start Light-Mod and build to Mod-Heavy.
-Rest As Needed b/t Sets-
(Score is Weight)
HANG MY ROWER
3 SETS
10 Hang Power Cleans (115/75)|(75/55)
25/20 Cal Row or 18/14c Bike or 300m Run
10 Hang Power Cleans
-Rest 2:30 b/t Sets-
(Score is Each Set for Time)
SPARK
STRENGTH SUPER SET
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 Hollow Hold DB Floor Press
(Score is Weight)
FLOAT LIKE A BUTTERFLY
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.
(Score is Time)