CrossFit

Strength

EVERY 1:30 x 6 SETS

1 Hang Power Clean 

+

1 Power Clean 

+

2 Front Squats

(Score is Weight)

Metcon

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats 

MIN 3 – 16/13 Cal Row 

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

Spark/Masters

Strength

Core

3 RDS

Straight Leg Hip Raise x 1o

Side Plank Hip Dip x 15 each

Hollow Hold x :30s

Metcon

5 ROUNDS FOR TIME

200m Run

15 KB SDHP

20 Sit-Ups

-15:00 Hard Cap-

(Score is Time)