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