CROSSFIT

STRENGTH

E2:30 Increasing
Overhead Squat for load:
5 X 3

Roll Out between shoulder with Lacrosse ball

COOL RUNNING

2 ROUNDS FOR TIME
35/28 Cal Bike or 48/38c Row or 500m Run
25 Box Jumps (24/20)
10 Overhead Squats or Front Squats (165/115)|(115/75)

(Score is Time)

SPARK

STRENGTH

E2:15
Deadlift for load: (If needed, increase reps
6-4-2
6-4-2
Knee Tucks
6 X 15

TUG BOAT

AMRAP x 13 MINUTES
8 Deadlifts 140/106
300/250m Row or 12/9c Bike or 200m Run

(Score is Rounds + Reps)

POST WOD

200m KB Farmers Carry