CrossFit

Metcon

FOR TIME*

40 Slam Balls (30/20)|(20/10)

30 Burpees

20 Box Step-Up (30/24)|(24/20)

5 Wall Walks

1 Mile Run

5 Wall Walks

20 Box Step-Up

30 Burpees 

40 Slam Balls

Spark

EMOM 15

Min 1: 12 S2OH (Athlete Choice of Weight)

Min 2: 20 Sit Ups

Min 3: 10 Burpee

Finisher

3 Rounds

15 DB Hammer Curls

50m DBL DB OH Carry