CrossFit
Strength
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Metcon
AMRAP x 14 MINUTES
15 Wall Balls (20/14)|(14/10)
10 Hang Power Clean (115/75)|(75/55)
5/5 Front Rack Lunge*
Spark
Strength
3 SETS FOR QUALITY
7/7 Rear Foot Elevated DB Suitcase Split Squats*
7/7 Half Kneeling DB Around the Worlds
20/20 Single Arm DB Hollow Body Flutter Kicks
Metcon
ON A 10:00 RUNNING CLOCK…
50/40 Cal Row
40 Wallballs (20/14)|(14/10)
30 Box Jumps (24/20)
20 Hand Release Push-Ups
-Rest Remaining Time-
-At 10:00 Immediately Into-
4 ROUNDS FOR TIME
12/10 Cal Row
10 Wall Balls
8 Box Jumps
6 Hand Release Push-Ups