CrossFit

Strength

I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

Metcon

II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike, Row or Distance Run

Spark

Strength

EMOM 8

Straight Leg Raise x 8

Double Under Practice x :40s

Metcon

For Quality

AMRAP 20

50 Double Unders or 30s Practice

10 ALT Hang Power Snatch #50/35

200m Run