CrossFit
Strength
E2MOM x 12 MINUTES
3 TNG Power Clean & Jerk or Power Snatch*
Metcon
AMRAP x 15 MINUTES
250/200m Row
12 Ground to Overhead (115/75)|(75/55)
250/200m Row
12 Wall Balls (20/14)
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
FOR TIME
30 Front Squats (50/35)
50 Up-Down Box Jump Overs (24/20)
30 Front Squats