CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

BABY GOT BACK

FOR TIME
60 Back Squats (185/135)|(155/105)(135/95)(115/75)*

*Bar comes from floor. Everytime bar gets reracked, Run 200m. If bar drops off back rack run 300m.

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

(Score is Time)

SPARK

STRENGTH

DB Floor Press for load: 2 DB’s
#1: 5 reps

LIGHT SWITCH

TABATA
8 ROUNDS (:20 ON/ :10 OFF)
TABATA 1 – DB Floor Press (35/20)|(20/15)
TABATA 2 – DB Suitcase Lunges
TABATA 3 – Ab Mat Sit-Ups

-Rest 1:00 b/t Each Full Tabata-

(Score is Lowest Reps)