CrossFit
Strength
Back Squat for load:
#1: 5 reps
Metcon
EMOM x 12 MINUTES
MIN 1 – 10 Front Squats (95/65)|(75/55)
MIN 2 – 16 Step-ups (24/20)
MIN 3 – 20 Alt. V-ups
(Score is Weight)
Spark/ Masters
Strength
4 SETS ON A 12:00 CLOCK…
3 DB Hang Squat Clean
5 Renegade Rows
7 DB Thrusters
(Score is Load)
Metcon
4 SETS FOR MAX REPS
1:00 – DB Hang Squat Cleans 40/25
1:00 – Tuck-ups
1:00 – DB Thrusters
1:00 – Hollow Hold
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
3 SETS
:30 Side Plank (R)
:30 Side Plank (L)
:30 Russian Twists