CrossFit

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex… 

1 Deadlift+1 Hang Squat Clean+1 Front Squat+ 1 Squat Clean

Metcon

4 SETS

ON 4:00 RUNNING CLOCK…

50 Double Unders

5 Hang Squat Cleans (185/135)|(135/95)

15 Box Jump Overs (24/20)*

Max Cal Bike In Time Remaining…

-Rest 1:30 b/t Sets-

Spark

Strength

EMOM x 24 MINUTES 

MIN 1 – :40 Max SA DB Bench Press (R)

MIN 2 – :40 Max SA Supported DB Row (R)

MIN 3 – :40 Max SA DB Bench Press (L)

MIN 4 -:40 Max SA Supported DB Row (L)