CRIOSSFIT
STRENGTH
Back Squat for load:
#1: 1 rep
Squaty Squat Squat
FOR TIME
400m Run
Immediately Into…
2 ROUNDS*
12-9-6
Squats**
*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout…
Back Squat – (185/135)|(135/95)
Front Squat – (155/105)|(115/75)
Overhead Squat – (135/95)|(95/65)
(Score is Time)
SPARK
Squat for load:
#1: 10 reps
WOODY WOOD PECKER
EVERY 4:00 x 4 SETS
10 Goblet Squats (70/53)
15 Up-Downs Over the Bar
200m Run
-No Additional Rest b/t Sets-
(Score is Each Set for Time)