CrossFit
Metcon
6 SETS
ON A 4:00 RUNNING CLOCK…
25/20 Cal Bike
15 Up Downs
Max Plank Any Variety in Remaining Time Until 4:00
-Rest 1:00 Between Sets-
Finisher
ON A 5:00 RUNNING CLOCK…
Max Glute Bridge*
*20 Quad Heel Taps Every Time You Break
Spark
Strength
AMRAP 10
30s Active Hang
5 Negative Pull Ups
10 Ring Rows AHAP
Rest as needed
Metcon
For Time
30-20-10
DB Thrusters #40/30
Pull Ups
Calorie Row