CrossFit

Skill

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

Metcon

AMRAP x 14 MINUTES

4-6-8-10-12…etc 

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

Spark

Strength

4 SETS FOR QUALITY 

6/6 Arnold Press

15 DB Bent Over Reverse Flies

Metcon

AMRAP x 10 MINUTES 

3,6,9, and so on…

Renegade Row (35/20)|(20/15)

Slam Balls (20/10)

DB Suitcase Box Step-Ups (24/20) 

-Rest 2:00- 

AMRAP x 5 MINUTES 

1,2,3, and so on…

Renegade Row

Slam Balls 

DB Front Rack Box Step-Ups