CrossFit

Strength

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex…

1 Clean Pull + 2 Power Clean 

Metcon

ON A 25:00 RUNNING CLOCK…

Row 2500/2250m

then…

Build to a Heavy 3-Rep TNG Power Clean in time remaining.

Spark

Strength

Gymnastics Skill

Dips

4 RDS

Hollow Hold x 45s

L Sit Pike Ups x 30s 

Hold at Top of Dip x 20s

Dip Variation x 15

Metcon

“Elizabeth-ish”

FOR TIME 

18-15-12-9

Hang Power Cleans 45/30

Hand Release Push-Ups