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)