CrossFit

Metcon

AMRAP x 12 MINUTES*

2-4-6-8-10-etc…

Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set

Finisher

3 SETS FOR QUALITY

10 Bench Press (Athlete Choice, Mod-Heavy)

10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

Spark

Strength

3 RDS
10 Sumo RDLs

10 Cossack Lunges

Metcon

FOR TIME

100 Double Unders

35 Air Squats

30 DB Deadlifts #50/35

75 Double Unders 

35 Air Squats

20 DB Deadlifts

50 Double Unders

35 Air Squats

10 DB Deadlifts 

-15:00 Time Cap-