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-