CrossFit

Strength

EVERY 1:00 x 6 SETS 

1 High Hang Power Clean 

+

2 Hang Power Cleans

(Score is Weight)

Metcon

EVERY 2:00 x 6 SETS 

15/12 Cal Bike 

Max Hang Power Cleans (115/75)|(95/65) w/ Remainder 

(Score is Reps)

Spark

Strength

E2MOM x 14 MINUTES

10 DB Russian Step-Ups

8 DB Up-Downs

6 DB Shoulder Press

(Score is Load)

Metcon

3 SETS

1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

-Rest 1:30 bt/ Sets-

(Score is Reps)