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