CROSSFIT

SQUAT SNATCH

Squat Snatch for load:
Warm Up then…
5 X 2 reps

INGRID

10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

SPARK

STRENGTH

3 SETS*
8/8 Front Rack Split Squats
10-12 DB Hip Thrusts

*Start Light and work to a Moderate weight. Use same barbell for both movements.

-Rest As Needed b/t Sets-

(Score is Weight)

THIGHNEL RITCHIE

ON A 12:00 RUNNING CLOCK…
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls (20/14)|(14/10)
then…
Max Cal Bike with remaining time

*Ideally, 6″ above standing reach.

(Score is Cals)