CrossFit
Strength
5-5-3-3*
Tempo Overhead Squat (31X1)
*Start Light and build to Moderate
Metcon
5 ROUNDS FOR TIME
10 Overhead Squats (95/65)|(65/45)
3 Ring Muscle-Ups
50 Double Unders
Spark
Metcon
EMOM x 30 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 5-10 Strict Pull-Ups*
MIN 3 – 60 Double Unders
MIN 4 – 20 DB Heel Taps
MIN 5 – :40 Wall HS Hold**