CrossFit

Skill

EMOM x 10 MINUTES

Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*

Min 2 – :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

Metcon

AMRAP 16

300/200m Row

10 Handstand Push-Up

20 Alt. DB Snatch (50/35)|(35/25)

20 Wall Balls (20/14)

Spark

Strength

4 RDS

Banded KB RDL x 15

Weighted Split Squat x 10each

Assault Bike SPRINT x 20s

Metcon

“Karen”

For Time

150 Wallballs #20/14