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)