CrossFit

Strength

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

Metcon

“Run it Back”

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

Spark

Metcon

FOR TIME 

50/40 Cal Bike 

25 DB Renegade Rows (35/20)|(20/15)

100 Tuck-Ups

 25 DB Renegade Rows

50/40 Cal Bike 

Finisher

Tabata:

Hollow Hold

Arch Hold