CrossFit

Strength

3 SETS FOR QUALITY

10/10 Single Leg Weighted Glute Bridge-Ups (20X1)*

15 Supermans

Metcon

2 SETS FOR TIME*

50/40 Cal Row

Immediately Into…

4 ROUNDS

10 Wall Balls (20/14)|(14/10)

30 Double Unders

-Rest 3:00 b/t Sets-

Spark

Strength

EVERY 2:30 x 5 SETS 

8 Front Rack Lunges 

10 Front Squats 

Metcon

FOR TIME

750m Row 

20 Hang Power Clean 40/30

500m Row 

15 Hang Power Clean 

250m Row 

10 Hang Power Clean