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)