CrossFit

Strength

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Back Squat*

Metcon

3 ROUNDS FOR TIME

20 Up-Downs Over Bar

20 Back Squats (115/75)|(75/55) 

-Hard Cap 10:00-

Spark

Mobility

10 Minutes Squat Therapy

Metcon

“Nancy”

5 RFT

400m Run

15 Overhead Squats (PVC)