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)