January 27, 2019
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CrossFit Spanish Fort – CrossFit
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”
Warm-up
Warm-up (No Measure)
5min Mobility
2 Rounds
1min Row
10 Spider-Man Lunges
5 Scap Pulls
10 Jumping Squats
5 Strict Pull-Ups
Then, (With Empty Bar)
10 Elbow Punch Throughs
10 Stiff Leg DL
10 High Hang Power Cleans
10 Front Squats
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Squat Cleans
RX: 115/75
RX+: 155/105
•1 Round Of “Cindy” After Each Set Of Cleans (5 Pull-Ups 10 Push-Ups 15 Air Squats
*22min Time Cap*
Competitors Training
Optional supplemental work for those that like to compete & looking to up their game.
Squat Clean Complex (7min EMOM At 70-75%)
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
