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