CROSSFIT

Back Squat For Load

5-4-3-4-3-2

WHO GIVES A SQUAT

3 ROUNDS FOR TIME
20 DB Front Squats (50/35)|(35/20)
20 Hand Release Push-Ups

(Score is Time)

SPARK

SKILL/STRENGTH

EMOM x 12 MINUTES Increasing weight
1 Dumbbell, 1 Complex each arm EMOM
1 Power Clean w/ :03 ascent
+ 1 Hang Power Clean
+ 1 Power Clean

(Score is Weight)

THE CLOCK IS TICKING

ON A 8:00 RUNNING CLOCK…
30/20 Cal Bike or 40/30 Cal Row or 400/300m Run
30 Burpees
30 DB Hang Muscle Cleans (35/20)|(20/15)

Immediately Into…

5 ROUNDS FOR TIME
8/6 Cal Bike or 11/10 Cal Row or 100m Run
6 Burpees
6 DB Hang Muscle Cleans

(Score is Time)