CROSSFIT

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to a 1-Rep Heavy
Clean & PUSH Jerk for load:
#1: 1 rep

THE CALI BEAR

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

SPARK

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 Banded Strict Pull-Ups*
MIN 2 – 5 Broad Jumps
MIN 3 – :45 Hollow Hold

*Must be unbroken.

(No Measure)

TARZAN

AMRAP x 6 MINUTES
10 KB Sumo Deadlift High Pull (53/35)|(35/26)
10 Toes to Bar
10 Up-Downs

-Rest 1:00-

AMRAP x 5 MINUTES
8 Russian KB Swing
8 Toes to Bar
8 Up-Downs

-Rest 1:00-

AMRAP x 4 MINUTES
6 American KB Swing
6 Toes to Bar
6 Up-Downs

(Score is Total Rounds + Reps)