CROSSFIT

TEMPO FRONT SQUAT

Front Squat for load: Every 3:00
7-6-5-5-5-5

Banded Rows (Squeeze Scaps at back, round scaps at end range of motion.
6 X 10

OPEN 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row or 13 Cal Bike or 200m Run

Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

SPARK

STRENGTH

EVERY 2:30 FOR 5 SETS *increase weight each round
2 Strict Press + 3 Push Press

+
20 HOLLOW HOLD SCISSOR KICK. ( L+R scissor = 1 rep)

(Score is Weight)

INFINITY LOOP

4 ROUNDS FOR TIME
10 Push Press (35’s/20’s)|(25’s/15’s)
10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME
10 Push Press
10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME
10 Push Press
10 Bar Facing Burpees

(Score is Time)