CrossFit

Metcon

FOR TIME

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

Spark

Strength

3 SETS FOR QUALITY

20 Alt. Tempo DB Floor Press (1111)

20 Alt. Tempo DB Bent Over Rows (1111) 

20 Slow Deadbugs*

1:00 Bike (EZ Pace)**

Metcon

FOR TIME 

60 Single KB Reverse Lunges (53/35)|(35/26)*

60 Russian KB Swings

60 Sit-Ups

30 Single KB Reverse Lunges

30 Russian KB Swings

30 Sit-Ups