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