CrossFit

Strength

EMOM 10

 5 Hang Power Snatch 

Metcon

AMRAP 12

6 Bar Facing Burpees 

8 Hang Power Snatch (95/65)|(75/55) 

10/8 Cal Bike 

Spark

Strength

3 RDS

Seated Dynamic Box Jumps x 6

Front Foot Elevated Split Squat x 8ea.

Metcon Prep

6 Min Rowing Prep- CALORIES

Metcon

2 ROUNDS FOR REPS 

1:30 MAX Walking Lunges 

-:30 Rest

1:30 MAX Cal. Row 

-:30 Rest

1:30 MAX Sit-Ups 

-:30 Rest

1:30 MAX Box Jumps 

-:30 Rest-