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