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)