CROSSFIT

TEMPO Back Squat for load:
3 X 8 reps building to Moderate (60-70%)
3 X 8 at same moderate weight

HOLD THE BALL

4 SETS FOR TIME*
40 Double Unders
40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**

-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.
**Option to use a Heavier Ball.

(Score is Total Time)

SPARK

SUPERSET STRENGTH

Tempo DB Floor Press for load:(31X1)
6 X 6 reps

Hammer Curls
6 X 16 Alt. Hammer Curls

BURP THE CALORIE

EMOM x 15 MINUTES
MIN 1 – 10/8 Cal Bike or 12/10c Row
MIN 2 – Max Burpees
MIN 3 – Rest

(Score is Lowest Round)