CrossFit
Skill
EMOM x 10 MINUTES
Min 1 – :40 Muscle-Up Transition Practice*
Min 2 – :40 EZ Row, Bike or Run
*Low rings or Jumping transitions
Metcon
3 SETS FOR TIME
500/400m Row, 400m Run, 18/16 Cal Bike
10 Ring Muscle-Ups
250/200m Row, 200m Run, 12/10 Cal Bike
-Rest 2:00 b/t Sets-
Spark
Metcon
For Time
50 HEAVY KBS #70/53
Finisher
4 RDS
100m Farmer Carry
100m Sled Push