CrossFit
Skill
ON A 10:00 RUNNING CLOCK…
Rope Climb Practice
Metcon
FOR TIME*
200m DB Front Rack Carry (50/35)|(35/20)
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
Spark
Skill
3 Rounds
5 Kipping Swings
10 SL Slow V Ups
Arch Hold
Metcon
5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters 40/25
8 Toes to Bar
Max Cal Row in Remaining Time
-Rest 1:00 b/t Sets-