CROSSFIT

Front Squat for load:
6 X 3 Increasing weight each round
Every 2:15

POINT BREAK

FOR TIME
10-8-6-16-12-10
• Front Squat (155/105)|(135/95)
• Syncro Bar Facing Burpee

Score is time.
Bar is on the floor. Front squats can be split any way. Burpees are synchronized with athletes jumping over bar at the same time.

FINISHER

FOR QUALITY
200 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “Chad” Extra Credit #2

*Weight Vest Optional
6 Weeks from now we will be completing the Hero WOD CHAD. So for the next 6 weeks we will be giving you some “extra” work to prepare for that.(No Measure)

SPARK

GOLDIE AND KURT

IN TEAMS OF 2…

AMRAP x 24 MINUTES*
8 Deadlift (140/106)|(106/70)
12 Box Jumps (24/20)
12 Russian Twists**

*P1 will AMRAP the three movements while P2 will complete a 400m Run. When P2 returns P1 will go out on a 400m Run and P2 will pick up where P1 left off.

**1 Rep = L + R

(Score is Total Rounds + Reps)