CrossFit
Metcon
EMOM x 30 MINUTES
MIN 1 – 5-7 Ring Muscle-Ups
MIN 2 – 60 Double Unders
MIN 3 – 20 Russian KB Swings (70/53)|(53/35)
MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats
MIN 5 – :50 Single Arm KB Front Rack Hold*
Spark
Metcon Prep
Spend 10-15 Minutes Working on Rowing Technique
Metcon
FOR TIME
35-30-25-20-15*
Cal Row
30-25-20-15-10
DB Floor Press (50/35)|(35/20)