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