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