CrossFit

Strength

Front Squat for load:

 #1: 10 reps

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 10-Rep Front Squat

Metcon

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)|(115/75)

15 Knees to Elbow

10 Up-Downs Over Bar

Spark

Strength

5 SETS 

:10 L-Hang 

:10 L-Hang Flutter Kick 

:10 Tuck Hang Hold 

:30 Max Double Unders 

Metcon

EVERY 2:00 x 6 SETS 

15 Toes to Bar 

50 Double Unders