CrossFit

Metcon Prep

Spend 5-10 Minutes Reviewing Push Jerk Technique

Metcon

For Time

150 Double Unders

50/40 Cal Row

30 Push Jerks (155/105)|(115/75)

30 Hang Power Cleans

30 Bar Muscle Up or Burpee C2B Pull-Ups

150 Double Unders

50/40 Cal Row

(Score is Time)

Spark

Strength

EMOM 8

:50s 1 ¼ Goblet Squat

:50s KB Suitcase Step Up

Metcon

AMRAP 6 x 2

4 Front Squat #50/35

2 Push Press

4 DBL DB G2OH

Finisher

10 Min Coaches Choice Mobility