CrossFit

Metcon

EMOM 24

Min 1 – 250/200m Row

Min 2 – :50 Ring Dip or Bench Dip

Min 3 –  :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

Cool Down

FOR RECOVERY

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Down Dog

1:00 Seal Pose

Spark

Gymnastics Skill 

Pull Ups- WK 4

3 RDS

Negative Pull Ups x 5-8

Active Hold x 30s

Strict Pull Up Variation x 5-8

Metcon

3RFT

10 Renegade Row #40/25**

20 Ab Mat Sit Ups

30 Hollow Rocks