CrossFit

Metcon

For time with a 20/10# vest:

40-30-20-10

Hand Release Push-ups

Air Squats

*400 Meter Run after each completed round

Spark

Metcon:

Circuit x 5 Rounds (20:00 Total; :30 on/:30 off)

  1. KBS 53/35
  2. Burpees
  3. Double-Unders
  4. DB Front Squats 40/25

Core Finisher:

2 – 3 Rds of:

Pinguins x 30

V-Ups x 15

Plank Hold x :30

Masters

L-Sit x 30s

Inverted Shoulder Taps x 8

Handstand Hold x 20-30s

Metcon

AMRAP 20

2 Wall Walk

20 DB Walking Lunge #35/20

20 DB Pull Through

20 DB Squat