CrossFit

Strength

Back Squat for load:

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1xMAX REPS @75-80% (Mod-Heavy)*

Metcon

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75)|(75/55)

12 Front Squats

9 Strict Handstand Push-Ups 

(Score is Slowest Time)

Spark

Strength

3 RDS

Sumo DB RDL x 15

Curtsey Lunge x 10

Hamstring March

Metcon

For Time:

5-10-15-20-15-10-5

Wallballs #20/14

Russian KBS #70/53

Pull Ups