CrossFit

Metcon

7 ROUNDS FOR TIME

200m Run

12 Burpee Box Jump Overs (20/16)

Finisher

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist

-Rest as Needed b/t Sets-

Spark

Strength

4 RDS

Supinated Inverted Barbell Row x 10-12

Curl > OH Press x 12

SA Floor Press x 10e

Metcon

AMRAP 6 x 2

20 Double Unders

10 DB Snatch #50/35

Rest 2 Min