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)