CROSSFIT

STRENGTH

EMOM x 6 MINUTES*
1 Hang Power Clean

• 
  1 Squat Clean**

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean

(Score is Weight)

SUPERSONIC

20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

SPARK

PUMP

E2:30 x 5
6 Deadlift
8 DBL DB Floor Press

(Score is Weight)

WORKOUT

EMOM x 6 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Max Cal Row
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps)