CrossFit

Strength

Back Squat for load:

 ON A 20:00 RUNNING CLOCK…

3-2-1-3-2-1

Back Squat*

*Wave loading…Each corresponding set is heavier than the first.

Metcon

8 ROUNDS FOR TIME

8 Alt. Single DB Up-Downs (50/35)|(35/20)

10 DB Goblet Squats

12 Alt. DB Snatch

Spark

Metcon

AMRAP 5 x 3 Rounds

10 Renegade Rows #50/35

10 KB Sumo Deadlifts #53/35

10 KBS

Rest 2 min

Finisher

Tabata

Reverse Plank

Hollow Rocks