CrossFit
Metcon
FOR TIME
75 Burpees
10 Rope Climbs
25 Push Jerk (185/135)|(135/95)*
5 Rope Climbs
25 Burpees
Finisher
3 SETS FOR QUALITY
20 Empty Barbell Curls
20 Supinated Bent Over Rows
-Rest 1:30 b/t Sets-
Spark
Mobility
10 Minutes Coach Choice Mobility
Metcon
AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders