CROSSFIT

STRENGTH

EVERY 1:30 x 5 SETS*
3 Hang Power Cleans

*Start Light-Moderate and end Moderate-Heavy.

(Score is Weight)

WORKOUT

4 SETS EACH FOR TIME
15/12 Cal Bike
7 Hang Squat Cleans (135/95)
15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

SPARK

PUMP

E2:30 X 6
100m Dbl DB Farmers Carry
15 Dbl DB Floor Press

(Score is Weight)

WORKOUT

16:00 AMRAP
16 DBL DB Push Press
16 Hang Power Clean
16 Weighted Sit-Ups
16c Row

(Score is Weight)

COOL DOWN

1:30 Foam Roll Quad (R)
1:30 Foam Roll Quad (L)
1:00 Child’s Pose

(No Measure)