CROSSFIT
STRENGTH
Overhead Squat for load:
Work up to 2 set of 6 about 85%
THEN to 2 set of 3 about 90%
HEAD OF THE CLASS
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike or 28/21 Row + Max Overhead Squats (75/55)|(45/35)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest
(Score is Lowest Reps)
SPARK
STRENGTH
Squat for load:
10-8-6-10-8-6*
SCISSOR KICK (Over and Under = 1)
6 X 20
TURKEY TROT
5 ROUNDS FOR TIME
6 Goblet Squats (70/53)|(53/35)*
200m Run
(Score is Rounds + Reps)