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