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)