CROSSFIT

STRENGTH Pt 1

1.) STRENGTH (PERFORMANCE) — Squat Clean

1×3 (70%)/ 1×2 (75%)/ 3×2 (80%)

STRENGTH PT 2

Clean Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

SPIN CYCLE

3 SETS
3 Reps of Barbell Complex (165/115)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift

1 Hang Squat Clean

1 Squat Clean

(Score is Total Time)

SPARK

PUMP

E2:15 X 6
5 Deadlifts
5 Heavy Squats

(Score is Weight)

WORKOUT

2 Rounds
25 Single DB Thrusters 70/50
50 Step-Ups (No Weight)
400m Run

(Score is Time)

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)