CrossFit

Strength

ON A 20:00 RUNNING CLOCK…

Build to 2RM Back Squat

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Metcon

EMOM x 10 MINUTES

5 Back Squat (Athlete’s Choice)*

10 Toes to Bar 

Spark

Gymnastics Skill

Toes to Bar

3 RDS

Arch Hold x 20s

Kipping Swing x 5

Single Leg V Up x 10

Metcon

Every 4:00 x 3 RDS

20/15 Cal Row

15 Toes to Bar

Max Front Squats in time Remaining #50/35

Rest 1 Min