CROSSFIT

Back Squat for load:
Warm Up To 65% then…
1×5 @65%
1×5 @75%
1×5 @85%

TARGET PRACTICE

AMRAP x 16 MINUTES
50 Air Squats
400m Run
25 Burpees To Target*
200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)

OPTIONAL MURPH PREP

SPARK

STRENGTH

3 SETS
10/10 SA KB Upright Row
15 Banded Hamstring Curls*
20 Seated Banded Rows

*Perform in prone position.

-Rest As Needed b/t Sets-

(No Measure)

KB TABATA
8 ROUNDS EACH (:20 ON / :10 OFF)
TABATA 1 – KB Sumo Deadlift High Pull (53/35)|(35/26)
TABATA 2 – Crossbody Mountain Climbers*
TABATA 3 – Russian KB Swings
TABATA 4 – Alt. KB Horn Taps**

*1 Rep = L+R
**1 Rep = L+R. Perform in plank position. KB should be arms length reach away from athlete.

-No Additional Rest b/t Tabatas-

(Score is Total Reps)