CROSSFIT
STRENGTH
Back Squat for load:
#1: 5 reps
BTTW
3 SETS
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
FOR RECOVERY*
3:00-5:00 Bike or Row (EZ)**
*To be completed immediately after the workout is finished.
**Nasal Breathing Only.
SPARK
STRENGTH
SUMO Deadlift for load:
#1: 10 reps
DEAD MAN WALKING
5 ROUNDS FOR TIME
200m Run
12 Burpee Over DB’s
5 KB Deadlifts 140/106
(Score is Time)