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**