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