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