CROSSFIT

STRENGTH

10-8-6*
Tempo Front Squat**

*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)

SPEED DEMON

3 ROUNDS FOR TIME
• 30 Single DB Front Squat (35/25)|(25/20)
• 30 Up-Downs

-8:00 Hard Cap-

Score is time

OPTIONAL COOL DOWN

FOR RECOVERY
3:00 (3 laps) Nasal Breathing Walk
3:00 Foam Roll Quads

(No Measure)

SPARK

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a 10-Rep Heavy Front Squat

(Score is Weight)

RAISE DA ROOF

3 ROUNDS FOR TIME
400m Run
30 Walking Lunges
30 Up-Downs
30 Russian KB Swing (53/35)|(35/26)

(Score is Time)

CORE

• 1:00 Alternating Plank
• 1:00 Wall Sit
• 1:00 Hollow Hold
  x2