workout of the day

TODAYS TRAINING, WEDNESDAY, 9-13-23

CROSSFIT

STRENGTH

EMOM x 8 MINUTES
1 Power Clean

*Start Light and build to Moderate+.

(Score is Weight)

WORKOUT

4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans

-Rest 2:00 b/t Sets-

*BB Weights:
SET 1: (115/75)
SET 2: (135/95)
SET 3: (155/105)
SET 4: (185/135)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

SPARK

PUMP

E2:15 X 6
4 HEAVY DEADLIFT
4 HEAVY SQUAT
14 HEEL TAP OVER KB

WORKOUT

13:00 AMRAP
10 Toes to Bar
2 Wall Walk or 4 Inch Worms
20/16cal Row

FINISHER

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)

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