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