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