CrossFit

Skill

EMOM x 15 MINUTES

Min 1 – :40 Bar Muscle-Up Practice

Min 2 – 5 Deadlift (Building)**

Min 3 – Flow Stretching

Metcon

AMRAP 15 

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike

Spark

AMRAP 15

30 Double Unders

10 Hang Clean and Jerk #50/35

5 Burpee Pull Ups

Finisher

4 Rounds

15 DB Roll Back Tricep Extension

15/15 Hammer Curl