CrossFit

Skill

EMOM x 10 MINUTES

MIN 1 – :45 Row-Bike-Run (EZ)

MIN 2 – Handstand Option*

Metcon

FOR TIME

100 Double Unders

Immediately Into…

25-20-15-10-5

Handstand Push-Ups

10-20-30-40-50

Sit-Ups

Immediately Into…

100 Double Unders

Spark

Strength

4 RDS

With a Mini Band

8/8 Fire Hydrants

10 Tempo Squat (3.3.1.1)

10/10 Abductions with 1s Pause

20 Tap Backs

Metcon

AMRAP x 12 MINUTES* 

5 Deadlifts #50/35

5 Hang Power Cleans 

5 Front Squats 

5 Up-Down Over DBs

*All 3 DB movements must be completed unbroken. If DBs drop during the complex, complete 10 Burpees.