CROSSFIT

STRENGTH

4 SETS FOR QUALITY
5-7+ Tempo Strict Pull-Ups (1111)*

*Goal to maintain perfect hollow body position

-Rest as needed b/t Sets-

SUN SHADOW

FOR TIME
1000/800m Row or 48/36c Bike or 800m Run

Immediately Into…

21-15-9
Up-Downs to Target*
Chest To Bar Pull-Ups

Immediately Into…

1000/800m Row

*Target 6′ above standing reach.
**scale to Chin over bar.

(Score is Time)

SPARK

STRENGTH

E2:15
Power Clean for load:
8-6-4-8-6-4

Bottoms Up KB
6 X 5

BRINGING SUMMER BACK

AMRAP x 15 MINUTES
12/10c Bike or 16/12c Row or 150m Run
5 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
15 Box Jumps (24/20)
5 Power Cleans

(Score is Rounds + Reps)