CrossFit
Strength
7-5-3-7-5-3
Front Squat
Metcon
FOR TIME
30-20-10
Front Squats (135/95)|(95/65)
Kettlebell Swings (53/35)|(35/26)
Complete a 400m Run after each full round
Spark
Skill
5 Min Double Under Practice
Metcon
AMRAP 15
10 Russian KBS #70/53
30 Double-Unders
20 Air Squats
Finisher
3 RDS
Arm Haulers x 15 https://www.youtube.com/watch?v=P4SBXSIwNpc
Side lying Powell Raises x 8 ea.