CrossFit

Skill

4 SETS FOR QUALITY

:20 Hollow Body Bar Hang

3 Strict Hollow Body Pull-Ups

5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

Metcon

AMRAP x 12 MINUTES

4 Strict Pull-Ups

8 Front Squat (135/95)|(95/65)

12 Hand Release Push-Ups

Finisher

FOR TIME

100 Banded Curls

100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

Spark

Strength

3 RDS

SA DB Bench Press x 10/10

DB Hammer Curl x 15

SA DB High Pull x 10/10

EMOM 16

Min 1 – 6/6 Shoulder to Overhead #50/35

Min 2 – 150m Run, 10 Cal Bike, 12 Cal Row