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)