CrossFit

Metcon

AMRAP x 12 MINUTES

12 Sumo Deadlift High Pull (95/65)|(65/45)

12 Strict Ring or Box Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…

Finisher

4 SETS FOR QUALITY

12/12 Single Leg DB Glute Bridge (Athlete Choice)

12 Barbell Bent Over Row (Athlete Choice)

12 Barbell Rollouts

Spark

Strength

4 RDS with a Mini Band

20 Walks Front + Back

20 Walks Left + Right

20 Tap Backs

10/10 Abductions

20 Glute Bridges

Metcon

AMRAP x 16 MINUTES 

10 KB Deadlifts #53/35

10 Up-Downs 

10 KB Goblet Reverse Lunge 

100m Run