CROSSFIT

Back Squat for load:
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Back Squat*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

OPEN 18.2

FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)|(35/20)
DB Facing Burpees

(Score is Time)

COOL DOWN

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

SPARK

SKILL

3 SETS
5 Pull-Up Negatives (:03-:05 Descent)
7 Broad Jumps
:10 Top of Dip
:10 Bottom of Dip

-Rest as Needed b/t Sets-

(No Measure)

FEELIN’ FINE

FOR TIME
2 ROUNDS
15 Dips
20 Wall Ball Shots (20/14)|(14/10)

Into..

5 ROUNDS
11 Russian KB Swing (53/35)|(35/26)
10 Pull-Ups
9 Box Jump Overs (24/20)

Into…

2 ROUNDS
15 Dips
20 Wall Ball Shots (20/14)|(14/10)

(Score is Time)