CrossFit
Metcon
5 ROUNDS FOR TIME
400m Run
20 Slam Balls (30/20)|(20/10)
20 Slam Ball Walking Lunges*
Finisher
FOR TIME
100 Sit-Ups
100 Russian Twists
Spark
Metcon
AMRAP x 15 MINUTES*
10 Hand Release Push-Ups
15 Wall Balls (20/14)
20 Russian KB Swings (53/35)|(35/26)
*Every 1:30 including 0:00 complete KB 5 Push Press
Finisher
4 RDS
20 Hammer Curls
20 Banded Tricep Extension