CrossFit

Strength

Back Squat for load:

 #1: 5 reps

 #2: 5 reps

 #3: 5 reps

Metcon

AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)

10 Hang Power Clean (115/75)|(75/55)

5/5 Front Rack Lunge*

Spark

Strength

3 SETS FOR QUALITY

7/7 Rear Foot Elevated DB Suitcase Split Squats*

7/7 Half Kneeling DB Around the Worlds 

20/20 Single Arm DB Hollow Body Flutter Kicks 

Metcon

ON A 10:00 RUNNING CLOCK…

50/40 Cal Row 

40 Wallballs (20/14)|(14/10)

30 Box Jumps (24/20)

20 Hand Release Push-Ups

-Rest Remaining Time-

-At 10:00 Immediately Into-

4 ROUNDS FOR TIME

12/10 Cal Row 

10 Wall Balls 

8 Box Jumps 

6 Hand Release Push-Ups