CrossFit

Metcon

AMRAP 12

60 Double Unders

20 Russian KB Swing (70/53)|(53/35)

5 Strict Chin-Ups

Finisher

3 SETS FOR QUALITY

12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*

200m Single Arm KB Farmer Carry**

*KB held on same side as “back” leg

**Switch arms as needed

Spark

EMOM 10

Min 1: :40s DB Plank Pull Through 

Min 2: 15 DB Bench Press

Metcon

3 RFT

16-12-8

Push Press #45/30

Slam Balls #30/20

Rest 90s after each completed round