CROSSFIT
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Cleans + 1 Squat Clean (TNG)
+
1 Shoulder to Overhead
(Score is Weight)
ELIZABETH
21-15-9 reps for time of:
• Clean 135/95#
• Ring dips
FINISHER
100 AB MAt Sit Ups
SPARK
STRENGTH
3 SETS
14 Tempo DB Floor Press (20X1)
18 Banded Dante Row
-Rest As Needed b/t Sets-
(Score is Weight)
BURN RUBBER
AMRAP x 8 MINUTES
10 DB Push Jerks (50/35)|(35/20)
8 Jumping Air Squats
6 DB Deficit Push-Ups
-Rest 2:00-
AMRAP x 6 MINUTES
8 DB Push Jerks (50/35)|(35/20)
6 Jumping Air Squats
4 DB Deficit Push-Ups
-Rest 1:00-
AMRAP x 4 MINUTES
6 DB Push Jerks (50/35)|(35/20)
4 Jumping Air Squats
2 DB Deficit Push-Ups
(Score is Rounds + Reps)