CrossFit

Metcon

EVERY 5:00 x 5 SETS*

20 Russian KB Swings (70/53)|(53/35)

20 Alt. Goblet Reverse Lunges

30/25 Cal Bike 

Spark

Skill

3 SETS FOR QUALITY* 

15 Slow Seated Banded PVC Pull Downs 

7-10 Jumping Kipping C2B

5-7 Big Kip Swings 

Metcon

“Roller Coaster”

FOR TIME

1000m/750m Row

30 Thrusters #35/20

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups