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