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