CROSSFIT
STRENGTH
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
3rd AND 20
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)
(Score is Time)
POST WOD
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups
(Score is Time)
SPARK
STRENGTH
3 SETS
5-7 Strict Pull-Ups*
10/10 Slow Single Arm Banded Dante Rows
8/8 Single Arm DB or KB High Pull
*Strict Chest to Bar optional.
-Rest 1:30 b/t Sets-
(No Measure)
YOU BE ILL’N
6 SETS
10 Pull-Ups*
12 Box Jump Overs (24/20)
15/12 Cal Bike
*Chest to Bar Pull-Ups optional. Gymnastic Kip or Strict Only.
-Rest 1:30 b/t Sets-
-Hard Cap 20:00-
(Score is Slowest Set)