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-