CROSSFIT

STRENGTH

E2:00
Squat Snatch for load:
5 X 3 at 70-75% fro perfect mechanics!

JUDAS

EVERY 3:30 x 4 SETS
500/400m Row OR 24/18C BIKE
10 Hang Squat Snatch (95/65)|(65/45)*

-Rest Remaining Time-
*Option for heavier weight at (115/75)|(75/55)

(Score is Slowest Set)

SPARK

STRENGTH

E2:15 X 5
DB Front Squat for load:
2×6 (32X1)
2×6 (31X1)
1×6 (1111)

5 X 12 weight Glute Bridges

PACK YOUR BAGS

FOR TIME
50 Alt. DB Suitcase Lunges (50/35)|(35/20)
50 Sit-Ups
100 Air Squats
50 Sit-Ups
50 Alt. DB Suitcase Lunges

(Score is Time)