CrossFit
Skill
EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*
Metcon
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)
Spark
Strength
4 SETS
8 Tempo Deadlifts (3110)*
10/10 Single Leg Glute Bridge-Ups**
Metcon
“Fight Gone Bad”
Three rounds of:
• Wall-ball #20/14
• KB Sumo deadlift high-pull #53/35
• Box Jump, 24/20″
• Push-press #40/20
• Row (Calories)