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