CrossFit
Strength
Back Squat for load:
#1: 3 reps
*Building from Moderate-Heavy to Heavy
Metcon
“Speed Demon”
3 ROUNDS FOR TIME
• 30 Single DB Front Squat (35/25)|(25/20)
• 30 Up-Downs
-8:00 Hard Cap-
Spark
Metcon
EVERY 2:00 x 5 SETS
200m Run
Max DB Power Cleans (50/35)|(35/20)
Finisher
3 SETS*
:40 Single DB Curls
-Rest :20-
:40 Single DB OH Tricep Extension
-Rest :20-
:30 Single DB Gun Hold
-Rest 1:00-