CROSSFIT

STRENGTH

Overhead Squat for load:
6 X 6 working up to (85%) Moderate heavy.

SHOULDER THE WEIGHT

5 ROUNDS FOR TIME
6 Power Snatches (115/75)|(75/55)
8 Alt. Back Rack Lunges*
10 Overhead Squats

*Each step = 1 Rep

(Score is Time)

SPARK

STRENGTH

Squat for load:
8-6-4-8-6-4

SQUAT TO THE MAX

EVERY 2:00 x 4 SETS
20 Up-Downs Over DB’s
Max Goblet Squats w/ Time Remaining… 70/53, 53/35

-Rest 2:00 b/t Sets-

(Score is Total Reps)