CROSSFIT
STRENGTH
Front Squat for load:
5 – BB (SLOW, PERFECT, PAUSE AT BOTTOM)
6 – 35%
7 -45%
8 – 55%
6 -65%
6 -70%
FLATLINE
7 SETS
ON A 2:30 RUNNING CLOCK…
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining…
-Rest :30 b/t Sets-
(Score is Total Reps of Burpees)
KG BB: (60/42.5)|(42.5/30)
SPARK
PART 1) EVERY 1:30 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set, up to workout weight.
(Score is Weight)
-Rest 1:00 b/t Part 1 & Part 2-
PRE WOD
PART 2) EMOM x 6 MINUTES
MIN 1 – Row*
MIN 2 – 50m EZ Run
*ROUND 1: 26 s/m
ROUND 2: 28 s/m
ROUND 3: 30+ s/m
(No Measure)
ME A MORA
EMOM x 15 MINUTES
MIN 1 – 50m Run + 6 Hang Power Cleans (50’s/35’s)|(35’s/20’s)
MIN 2 – Max Distance on Row
MIN 3 – Rest
(Score is Lowest Meters)