CrossFit

Strength

Back Squat for load:

 #1: 5-5-5-5 reps

Tempo (1.1.1.1)

Metcon

FOR TIME 

12-10-8

Strict Pull-ups

Thrusters (95/65)|(65/45)

-2:00 Rest-

12-10-8

Strict Pull-ups

Thrusters 

(Score is Time)

Spark

Strength

AMRAP x 5 MINUTES

5 Push-Ups

10 Squat Rotations*

15 Air Squats

*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.

(Score is Rounds + Reps)

Metcon

EMOM x 30 MINUTES

MIN 1 – Max Burpee w/ Extra Push-Up*

MIN 2 – Max Alt Sit-Thrus

MIN 3 – Max Sit-Ups

MIN 4 – Max Effort Cardio

MIN 5 – Rest

*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

(No Measure)