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