CROSSFIT

STRENGTH

5×3 (80%) Split Jerk

WORKOUT

ON A 12:00 RUNNING CLOCK…
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-

SPARK

PUMP

E2:00
Dbl DB 2 High Hang Power Clean + 2 Hang Power Clean + 6 Push Press

WORKOUT

ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 DB Hang Power Cleans
12/10 Cal Bike
Max Alt. V-Ups in Remaining Time

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 DB Hang Power Cleans
18/14 Cal Bike
Max Alt. V-Ups in Remaining Time

(Score is Reps)