CrossFit

Strength

Back Squat: Build to a heavy 5 in 7 sets. Rest 2:00

– Goal: Beat last weeks weight if you’re feeling good.

Metcon

“Crazy Train”

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95

Spark

Strength/Skill: Toes to Bar Week 2 of 4

On a 10:00 Clock, Complete 3 sets:

5 Scapular Shrugs

5 – 10 Lat Activated Shrugs

5 – 10 Kipping Swings

5 – 10 Knee Raises (Set 2: Knee raise & flick, Set 3: Toes to Bar attempts)

Rest 1 minute between sets

RX+: work on speed T2B each rd.

L1: Rig work, then T2B practice with KB on ground

Metcon: (Spark Double AMRAP 8

AMRAP 8

200 Meter Row

10 Burpees over the rower

20 Air Squats

REST 2:00

AMRAP 8

200 Meter Run

10 Box Jumps 24”/20”

20 Walking Lunges