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