CrossFit

Metcon

4 SETS*

35/25 Cal Bike

12 Burpees

-Rest 3:00 b/t Sets-

3:00 Cap Each Set

Finisher

4 SETS FOR QUALITY

12/12 Single Arm DB Supported Bent Over Row (AHAP)

10/10 Single Arm DB Glute Bridge Floor Press 

-Rest 1:00 b/t Sets-

Spark

Gymnastics Skill

Dips- WK 4

4 RDS

L-Sit x 20s

Hip Hurdle x 20ea

Hollow Hold x 30s

Metcon

“DB Elizabeth”

21-15-9

DB Cleans #50/35

Ring Dips