CROSSFIT

STRENGTH Part 1

Overhead Squat for load:
#1: 5 reps

STRENGTH Part 2

Thruster for load:
#1: 5 reps

DANCER

3 ROUNDS FOR TIME
15/12 Cal Bike or 20/15 Cal Row
10 Overhead Squats (95/65)|(65/45)
12 Thrusters

-Time Cap 10:00-

(Score is Time)

SPARK

STRENGTH

Squat for load:
#1: 2 reps

Pepper Minstix

EVERY 2:00 x 6 ROUNDS*
100m Run
10 Goblet Squats (70/53)|(53/35)

*Each Round Capped at 1:30 for the Run and Squats. At least :30 rest for all athletes before next round.

(Score is Slowest Round)