CrossFit

FOR TIME*

2 ROUNDS

40/30 Cal Row

30 Back Rack Lunge (95/65)|(65/45)

30 Sit-Ups

Immediately Into…

2 ROUNDS

20/15 Cal Row

20 Back Rack Lunge

20 Sit-Ups

Spark

Skill

Pull Ups

3RDS

:30s Active Hang 

10 Scap Shrug

4-6 Negative Pull Ups

Metcon

4RFT

20 Burpee

15 Pull Up

Rest 90s