CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Front Squat + 1 Thruster + 1 Push Press
Metcon
FOR TIME
120 Double Unders
40 Thrusters (75/55)|(65/45)
500/400m Row
40 Thrusters
120 Double Unders
-Time Cap 10:00-
Spark
Strength
4 RDS
Building in weight
5 DB Hang Power Clean
45s Double Under Practice
-90s Rest-
Metcon
6 SETS
3 Hang Power Cleans #50/35
15 Tuck-Up
3 Hang Power Cleans
50 Double Unders
-Rest 1:00 b/t Sets-