CROSSFIT

STRENGTH

20:00 CLOCK
Power Clean for load:
#1: 1 rep

HANGER 65

5 ROUNDS FOR TIME
15/12 Cal Bike or 21/16 c Row
9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

SPARK

E3:00 X 5 Sets
BOTTOM UP KB WALK
25m Walk R arm (to fence)
25m Walk L arm (back from fence)

KB Overhead Squat
6 X 3 ea arm

BEACH CRUISER

6 ROUNDS FOR TIME
8 Deadlifts (140/106)|(106/70)
16 Russian KB Swing (70/53)|(35/26)
25/20 Cal Bike or 35/29c Row

(Score is Time)