CROSSFIT

STRENGTH

6:00 To work up to final weight. Then 4 sets of 6 at same heavy weight.
Tempo Back Squat (2121)
4 X 6 reps

DONNER

FOR TIME
9-15-21-27-21-15-9*
Cal Row
KB Goblet Squats (70/53)|(53/35)

*Modified Cal/ Cal fro Bike: 7-12-15-21-15-12-7

(Score is Time)

SPARK

STRENGTH

1 COMPLEX Every 2:00 X 6

1 Power Clean
+
1 Hang Squat Clean

• 
  1 Front Squat

*Set 1&2 – Moderate-Light
Set 3&4 – Moderate
Set 5&6 – Heavy+

(Score is Weight)

Wunorse Openslae

EVERY 6:00 x 4 SETS
20/15 Cal Row, 14/11 Cal Bike
50 Double Unders
7 Hang Squat Cleans (50’s/35’s)|(35’s/20’s)
50 Double Unders
20/15 Cal Row, 14/11 Cal Bike

-Rest the Remainder of Time-
(Score is Slowest Set)