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