CrossFit

Metcon

AMRAP 20 

40/30 Cal Bike

30 Sit-Ups

20 Walking Lunges

3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

Finisher

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

10 Slow Reverse Curls

Spark

Strength

4 RDS

DB Bench Press x 10

DB Fly x 15

Metcon

EVERY 2:00 x 5 SETS 

20 Push Press 

Max Cal Bike in Time Remaining