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)