CrossFit

Metcon

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.

Finisher

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups

Spark

Strength

4 Rounds of:

8-10 Wide Pronated Grip Inverted Rows

6-8 DB Hammer Curls (heavy DBs)

Rest 90s-2:00 between rounds.

Metcon

AMRAP x 2 MINUTES 

2 Up-Downs Over DBs

4 Front Squats #50/35

2 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 3 MINUTES 

3 Up-Downs Over DBs

6 Front Squats

3 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 4 MINUTES 

4 Up-Downs Over DBs

8 Front Squats

4 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 3 MINUTES

3 Up-Downs Over DBs

6 Front Squats 

3 Strict Pull-Ups 

-Rest 1:00-

AMRAP x 2 MINUTES 

2 Up-Downs Over DBs

4 Front Squats

2 Strict Pull-Ups