CrossFit

Strength

Snatch for load:

 #1: 1 rep

Metcon

FOR TIME

30 DB Devil’s Push Press* (50/35)|(35/20)

*1 Devil’s Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

Spark

Gymnastics

4 SETS FOR QUALITY*

3-5 Strict Pull-Ups 

+

3-5 Kip Swings 

+

3-5 Pull-Ups**

Metcon

AMRAP x 16 MINUTES 

100m Run 

30 Double Unders 

10/10 Single KB Suitcase Deadlifts (70/53)|(53/35)

15 Pull-Ups