CrossFit
Metcon
FOR TIME
60 Air Squats
800m Run
60 Air Squats
60 DB Step-Up (50/35)|(35/20)*
Finisher
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
Spark
Strength
4 RDS
Single Leg RDL x 10/10
Front + Reverse Lunge x 5/5
Metcon
21-15-9
DB Deadlift #50/35
Burpee
7 Min Cap