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)