CrossFit

Goat Work

Spend 12 minutes working on a movement you need to improve

Metcon

FOR TIME

10 DB Devil’s Press (50/35)|(35/20)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

Spark

Metcon

AMRAP x 12 MINUTES

250m Row

9 Power Cleans #40/20

6 Push Press

Finisher

Banded Hamstring Curls 4 x 20