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)