CROSSFIT

STRENGTH

EVERY 1:30 x 8 SETS*
1 Clean Deadlift
+
1 Pausing Power Clean**
+
1 Hang Power Clean

*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.

(Score is Weight)

WORKOUT

2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (155/105)
50 Double Unders
5 Hang Power Cleans
25 Box Jumps (20)

-Rest 2:00 b/t Sets-

SPARK

PUMP

4 SETS FOR MAX REPS
1:00 – Seesaw Bent Over Rows
1:00 – DB Suitcase Calf Raises
1:00 – Superman Hold

-1:00 Rest b/t Sets-

(Score is Reps)

WORKOUT

3 SETS
ON A 5:00 RUNNING CLOCK…
1:00 MAx Cal Row
15 Dbl DB Floor Press
15 DB Sumo Deadlift High Pulls
50 Double Unders

(Score is Each Set for Time)

FINISHER

AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

(No Measure)