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)