CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Clean Deadlift + 1 Power Clean & Jerk*
*Build past workout weight. Reset position after Clean DL, does not need to be connected
Metcon
“The Cali Bear”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)*
Score is load. Please also note rounds completed.
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanic
Spark
Strength
AMRAP 8
MAX DBL KB FR Walking Lunge
Metcon
Every 5:00 x 3
200m Run
8 DB Up Down #50/35
10 Renegade Row
12 Hang Squat Clean
Finisher
10 Minutes Mobility