CrossFit

Metcon

EMOM x 25 MINUTES*

MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

MIN 2 – :45 Max Strict Box or Ring Dips

MIN 3 – :45 Plank Hold (Plate on Back Optional)

MIN 4&5 – 1:45 Run, Bike, Row, or Ski

Spark

Strength

EVERY 3:00 x 4 SETS 

6 Tempo DB Deficit Push-Ups (30X1)

50′ DB OH Carry

:30 Top of Floor Press Hold

Metcon

2 ROUNDS FOR TIME

 80/64 Cal Bike 

40 Toes to Bar

*Every 2:00, not including 0:00, complete 3 Power Cleans 40/25

-Time Cap 26:00-