CrossFit

Skill

3 SETS FOR QUALITY

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

3-5 Negative Ring Dips*

*Jump to support, slow negative down.

Metcon

5 ROUNDS FOR TIME

15/12 Cal Bike

10 Strict Ring Dips or Box Dips

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

Spark

Metcon

On a 12:00 Clock

30 DB Goblet Squats #50/35

Into 3RDS

10 Burpees

10 Thrusters

In time remaining

Max Goblet Squats

Finisher

4 RDS

Banded Hamstrings x 20ea

Single Leg RDL x 15ea