Spike

CrossFit 7070 – CrossFit

Metcon (No Measure)

Single leg bridges (l & r)

4 each leg x 45 sec holds w/45 sec rest

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 45/25 same KB for all movements

10 KB Snatch

10 KB Press

10 H2H KBS

10 TGU

10 Goblet Squats

10 KB Swings – American

STR: Bench Press (3×8 @ 70% )

Muffintop

CrossFit 7070 – CrossFit

Metcon (No Measure)

Tabata Mtn Climbers

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 – increase x3 every round

3 C/J 95/65

3 T2B

STR: Zots Press (5×10)