CrossFit

Metcon

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)|(35/26)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

Finisher

TABATA (:20 on/:10 off)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Heel Taps*

Spark

Strength

AMRAP 12

SL Weighted Glute Bridge x 10each

Seated Dynamic Box Jump x 8

Rest as Needed

Metcon

2 RFT

30 Russian KBS #70/53

30 Box Jumps

30 Push Ups

30 Cal Bike