CrossFit

Metcon

EMOM x 10 MINUTES

MIN 1 – AMRAP of MB Thruster + 4 Alt. V-Ups (Athlete Choice)

MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)

MIN 2 –  Row or Bike, Moderate Effort

Finisher

ON A 5:00 RUNNING CLOCK…

Rebound w/ Nasal Breathing*

Spark

Strength

AMRAP 10 for QUALITY

5 Strict T2B

30-45s Handstand Practice (Holds, Walking, HSPU, Presses)

Metcon

5 SETS 

6/6 DB Hang Power Clean to OH (50/35)|(35/20)

12 Toes to Bar 

18/14 Cal Row

-Rest 1:30 b/t Sets-