CrossFit
Metcon
EVERY 3:00 x 18 MINUTES…
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*
Finisher:
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-
Spark
Skill
15 Minutes:
Rope Climb Practice
- Legless
- Foot Hold
30 Hollow Rocks
Rest as needed
Metcon
3 RDS for Max Reps
Min 1: Rope Climbs
Rest 15s
Min 2: Hand Release Push Ups
Rest 15s
Min 3: Plate Ground to Overhead #45/25
Rest 15s
Min 4: Plank DB Slide #45/30