CrossFit

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Hang Power Snatch

+

1 Power Snatch

Metcon

AMRAP x 10 MINUTES

6 Power Snatch (135/95)|(95/65)

6 Bar Muscle-Ups

Spark

Gymnastics Skill

Rope Climbs

EMOM 8

Min 1- 1-2 Rope Climbs

Min 2- :30s Hollow Rock

Metcon

8RFT

1 Rope Climb or 10 Ring Rows

8 Ball Slams #20/14

12 DB Push Press #40/25