CROSSFIT

Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps

WORKOUT

EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls (20/14)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest

*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.

(Score is Reps of Shuttle Runs)

SPARK

PUMP

5 SETS ON A 15:00 CLOCK…
10/10 DB Suitcase Bulgarian Split Squats
10-15 DB Bent Over Rows

(Score is Weight)

WORKOUT

Everyone pushes total of 6 times:-)
MIN 1 – 1 Person heavy Sled Push to other side
MIN 2 – 1 Person heavy Sled Push back to start

THEN…

All Individuals…
400m Heavy Farmers Carry

THEN…
Accumulate 5:00 of any style Plank

(Score is Weight)