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