CrossFit

Metcon

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch (50/35)|(35/20)

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

Finisher

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row (Athlete Choice)

Spark

Mobility

10 Minutes stretching and working on mobility

Metcon

FOR TIME

1000m/750m Row

30 Thrusters (50/35)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups