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-