CrossFit

Strength

ON A 5:00 RUNNING CLOCK…

Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK…

Build a Moderate-Heavy Complex of:

1 Power Snatch

+ 

1 Squat Snatch

Metcon

4 SETS

AMRAP x 3 MINUTES 

3 Power Snatch (115/75)|(75/55)

3 Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets-

Spark

Strength

4 RDS 

KB Front/Reverse Lunge x 5ea (Front+Reverse=1)

KB Death March x 16

Metcon

EMOM 16

15/12 Cal Bike

15 Goblet Squats #53/35

12 Burpees

20 RKBS