CrossFit

Metcon

AMRAP x 15 MINUTES

5-10-15-20…and so on

Wall Balls (20/14)|(14/10)

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

Finisher

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

Spark

Skill

EMOM 10:

ODD Minutes: 10-20s Handstand Hold

EVEN Minutes: 10-20s Hollow Hold

Metcon

E2MOM x 14 MINUTES 

10 ALT Hang Power Snatches (Athlete Choice)*

10 Burpees 

30 Double Unders