CROSSFIT
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex of:
1 Heaving Snatch Balance
+
1 Overhead Squat
*Bar comes from the rack.
(Score is Weight)
TREE SQUATTER
FOR TIME
100 Double Unders
50 Overhead Squats (115/75)|(75/55)*
100 Double Unders
(Score is Time)
*Do OHS with pvc if needed
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs + Lats
(No Measure)
SPARK
STRENGTH
Squat for load:
#1: 7 reps
20 DB Hold Flutter Kicks
#2: 7 reps
20 DB Hold Flutter Kicks
#3: 7 reps
20 DB Hold Flutter Kicks
#4: 7 reps
20 DB Hold Flutter Kicks
PURPLE COBRA
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (53/35)|(35/26)
-15:00 Hard Cap-
(Score is Time)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Plate Gun Hold (Athlete Choice)
MIN 2 – :45 Plate Weighted Plank Hold
(No Measure)