CrossFit
Strength
Hang Squat Clean for load:
#1: 2 reps
Metcon
3 ROUNDS FOR TIME
25 Sit-Ups
15 Slam Balls (30/20)|(20/10)
5 Hang Squat Cleans (185/135)|(135/95)*
Spark
Strength
4 RDS with a Mini Band
20 Walks Front + Back
20 Walks Left + Right
20 Tap Backs
10/10 Abductions
20 Glute Bridges
Metcon
3 ROUNDS FOR TIME
400m Run
30 DB Suitcase Lunges #40/25
15 Push Press