CrossFit

Metcon

FOR TIME

100 DB Front Squats (50/35)|(35/20)

*Every minute including at 0:00, perform 5 Burpees

Finisher

4 SETS FOR QUALITY

8/8 Single DB Around the Worlds

10 Slow Alt. Side Lunges 

12 Slow Single DB Curls

Spark

Toes to Bar- Week 3

4 RDS

Banana Roll x 3 each direction

Strict Knees to Chest on Pull Up Rig x 5

3 Kip Swings -Stop- x 3 

Toes to Bar Attempt x 5

Metcon

AMRAP 5 x 3

10 Devil Press #45/30

10 Toes to Bar

Rest 2 Min Between RDS