CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Light-Moderate complex of:
1 Power Snatch + 1 Snatch Balance +1 Overhead Squat
Metcon
FOR TIME
4 ROUNDS
5 Power Snatch (155/105)|(115/75)
3 Burpees Over the Bar
Immediately Into…
6 ROUNDS
3 Power Snatch
5 Burpees Over the Bar
Spark
Gymnastics Skill
EMOM x 12 MINUTES
MIN 1 – :15 Active Hang + :15 Kip Swing
MIN 2 – 5-10 Strict Gymnastics Pulls*
MIN 3 – :45 Bike (EZ)
Metcon
AMRAP x 15 MINUTES*
4-6-8 and so on…
Box Jump Overs (24/20)
Ring Rows
Box Dips