CROSSFIT

SKILL

3 SETS
3 Hang Power Cleans*

Then immediately Into…

5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

IT’S GETTIN’ KINDA HECTIC

FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts

(Score is Time)

SPARK

STRENGTH

Seated Dbl DB Shoulder Press
Work up to:
#1: 10 reps

DANDY SANDY

4 SETS
60 Double Unders
30 Sandbag G2OH (45/35)|(35/25)
15 Strict Press (65/45)|(45/35)

-Rest 1:30 b/t Sets-
(Score is Each Set for Time)