CrossFit

Metcon

4 SETS

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Overhead Plate Walking Lunges in Remaining Time

-No Additional Rest b/t Sets-

Post Workout Strength

4 SETS

1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)

OR…

4 SETS

1:00 Heavy Sled Push (Athlete’s Choice)

-Rest 1:00 b/t Sets-

Spark

Strength

AMRAP 10

Banded Pull Down x 20

Negative Ring Row (3.1.3.1) x 8

50 Ft DBL OH Carry

Metcon

AMRAP 15

10 DB Hang Power Clean #50/35

15 Pull Ups

30 Double Unders