CROSSFIT
STRENGTH
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
COOL HAND LUKE
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time)
FINISHER
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
SPARK
FLOOR Press for load:
6 X 6
BACK EXTENSION (belly down on floor)
6 X 10
PUSH IT REAL GOOD
FOR TIME*
21-18-15-12-9-6-3
Up-Downs
Tuck-Ups
WB Push Press to Target** (20/14)|(14/10)
*After Each Set, Perform a 100m WB Run
**From standing, Push Press WB to 10’/9′ target.
(Score is Time)