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)