CrossFit

Strength

5 SETS FOR QUALITY

3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

Metcon

AMRAP x 5 MINUTES

7 Hang Squat Cleans (135/95)|(95/65)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

5 Hang Squat Cleans (155/105)|(115/75)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

Spark

Skill

Handstands

EMOM 10

Min 1 :30s Hollow Rock

Min 2 :30s Inverted Hold

Metcon

3RFT

15 Cal Row or Bike

20 KBS #53/35

30 Double Unders