CrossFit
Strength
4 SETS
3 Tempo Front Squats (3030)*
*Weight stays light to moderate across all 4 Sets.
-Rest as Needed b/t Sets-
Metcon
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups
-Rest 2:00-
12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups
-Rest 2:00-
2:00 Max Front Squats (135/95)|(95/65)
Spark
Strength
EMOM 10
Min 1: 5-8 Strict Toes to Bar or leg raise
Min 2: 20 Hollow Rocks
Metcon
Every 3:00 For 5 Rounds
25 Wall Balls
20 Toes to bar