CROSSFIT
STRENGTH
Back Squat for load:
#1: 3 reps
REST LATER
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
(Score is Total Time Including Rest)
COOL DOWN IF TIME REMAINS
5:00 Foam Roll Legs + Lats
(No Measure)
SPARK
STRENGTH
Dbl DB Power Clean for load:
#1: 3 reps
NCX BASELINE WOD
AMRAP x 12 MINUTES
250m Row or 12/9Cal Bike or 250m Run
9 Power Cleans 50’s/35’s)|(35’s/20’s)
6 Push Press
Use 2 DB’s for Cleans and Presses
(Score is Rounds + Reps)
COOL DOWN
FOR RECOVERY
1:30 Foam Roll Lat (L)
1:30 Foam Roll Lat (R)
2:00 T-Spine Rolling