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