CROSSFIT
STRENGTH
Back Squat for load:
5-4-3-2*
SPRINT
4 SETS FOR TIME
15 Thrusters (75/55)|(65/45)
30 Double Unders
100m Run
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
SPARK
STRNEGTH
Push Press for load:
5 X 2
RUSSIAN TWIST
5 X 20
SIR MIX A LOT
3 SETS FOR QUALITY
ON A 6:00 RUNNING CLOCK…
20 Alt. KB Slides (53/35)|(35/26)
100m Crossbody Carry (Athlete Choice, Moderate)*
10 Tuck-Up + V-Ups
20 Russian KB Swings
Walking Rest or EZ Cardio w/Time Remaining
*One KB/DB in Front Rack and one KB/DB in Suitcase Hold. Switch sides at the 50m mark.
(No Measure)