CrossFit
Strength
Front Squat for load:
Build to a heavy set of 5 in 8 sets
Metcon
E2MOM x 12 MINUTES
200m Run
Max Squat Cleans (185/135)|(135/95)
Spark
Metcon
EMOM 28
Min 1 – Max Farmer Hold
Min 2 – Max Wallball Shot #20/14
Min 3 – Max Hollow Hold
Min 4 – Sled Push Sprint