CROSSFIT

STRENGTH

EMOM x 8 MINUTES*
1 Hang Power Clean
+
1 Hang Power Clean w/ :02 Pause in Catch**
+
1 Front Squat

*Start Light and build to Moderate.
**Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat.

(Score is Weight)

CHEECH AND CHONG

8 ROUNDS FOR TIME
10/8 Cal Bike
5 Hang Power Cleans (135/95)|(95/65)

(Score is Time)

FINISHER

3 SETS FOR QUALITY
12-15 Slow Arm Haulers*
:30 Supinated Active Bar Hang

*Change Plates optional.

(No Measure)

SPARK

WILD ADVENTURE

EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull*
MIN 2 – 8/8 Reverse DB Lunges (50/35)|(35/20)
MIN 3 – :50 Static Hold w/ Weight**
MIN 4 – :50 Static Hold Body Only***

*Strict Gymnastic Pull Options:
Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up

**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold

**Static Hold Body Only Options:
Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold

(No Measure)