CROSSFIT

STRENGTH CONPLEX

EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

FINISH THE FORTY

FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike, 16/14C Row
Max Clean and Jerks (185/135)|(135/95) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)

OPTIONAL MURPH PREP

SPARK

FULL BODY STRENGTH

EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold

(Score is Load)

SUSPENSION BRIDGE

AMRAP x 15 MINUTES
200/150m Row, 9/7C BIKE
15 Up-Downs
15 DB Floor Press (50/35)|(35/20)*
15 Jumping Air Squats

*Glute Bridge position for the Floor Press.

(Score is Rounds + Reps)