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)