CrossFit
Skill
3 SETS
Max Pull-Ups*
Metcon
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups
-Rest 2:00-
AMRAP x 5 MINUTES
Max Cal Bike
-Rest 2:00-
AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups
Spark
Strength
4 SETS
8 Tempo Front Squats (22X1)
4 Tall Box Jumps (Athlete Choice)
Metcon
FOR TIME
800m Run
50 Box Step-Overs (24/20)
25 DB Front Squats (50/35)|(35/20)
400m Run
40 Box Jumps
20 DB Suitcase Lunge
200m Run
30 Box Jump Overs
15 DB Front Rack Lunge + Lunge + Squat