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.