CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

BIKER BALL

5 ROUNDS FOR TIME
12/10C Bike OR 15/12C Row or 150M Run
30 Wall Balls (20/14)|(14/10)

(Score is Time)

SPARK

STRENGTH

EVERY 2:15
Deadlift for load:
5-5-5-10-10-10
6 X 10 PLANK MOCCARANA

UP TO NO GOOD

FOR TIME
1500/1250m Row or 1200m Run
50 Sit-Ups
25 Deadlifts 140/106, 106/70
50 Sit-Ups
750/600m Row 0r 600m Run

-Time Cap 18:00-

(Score is Time)