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