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