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.