CrossFit

Strength

8-6-4-8-6-4

Front Squat

Metcon

AMRAP x 10 MINUTES

3-6-9 and so on…

Front Squats (95/65)|(75/55)

Toes to Bar

Spark

Strength

4 RDS

KB Bottoms Up Carry x 50m (Switch Halfway)

Crossover Symmetry Row- Rotate- Press x 10

SA Slow Strict Press x 10 ea

Metcon

FOR TIME

40-30-20-10

Alt. DB Snatch #50/35

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

**Athlete can hold DB any way

-15:00 Hard Cap-