CrossFit
Strength
Thruster for load:
#1: 3 reps
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
Metcon
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
Spark
Strength
EMOM x 10 MINUTES
MIN 1 – 6 Tempo Front Squats (30X1)*
MIN 2 – 15 Single DB Glute Bridge-Up
Metcon
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)|(35/20)
Burpees Over DB
-Rest 2:00-
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats
Up-Downs Over DB