CrossFit

Skill

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3131) (45/35)|(35/15)

10 Alt. Cossack Squat

Metcon

4 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)|(35/26)

1:00 Crossbody Hold (:30 each side)*

10 DBL KB Tempo Front Squats (30X1)

1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

Spark

Strength

3 RDS

Back Foot Elevated Split Squat x 8ea

Pause Squat with Plate (1.5.1.1) x 8

E5MOM x 3

400m Run

20 DB Hang Squat Clean #35/20

Score= Slowest Split

Finisher

10 Min Coaches Choice Mobility