CROSSFIT
HANG MAN
EMOM x 20 MINUTES
MIN 1 – 15 Burpee Over Bar
MIN 2 – Max Hang Power Cleans (135/95)|(95/65)
MIN 3 – 1:00 Front Rack Hold*
MIN 4 – Rest
*Accumulate as much time as possible in the Front Rack.
(Score is Reps of Cleans)
POST WOD
3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar
-Rest 1:30 b/t Sets-
(Score is Total Reps)
SPARK
ACCESSORY STRENGTH
EVERY 3:00 x 3 SETS
20-25 Slow Seated Banded PVC Rows
20-25 Barbell Upright Rows*
-Rest the Remaining Time-
*Use Light weight or Empty Bar.
(No Measure)
CAULIFLOWER
EVERY 7:00 x 3 SETS
10 Strict Wide Grip Pull-Ups*
12-14 Slow Banded Deadbugs
16 DB Goblet Lateral Box Step-Overs (24/20) | (Athlete Choice, Heavy)
20 DB Slides
Cal Bike with Time Remaining…
*Optional Strict Chest to Bar.
-Rest 1:00 b/t Sets-
(Score is Total Cals)