CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Power Clean + 2 Split Jerks
Metcon
FOR TIME
12-9-6
Shoulder to Overhead (155/105)|(115/75)
50-50-50
Double Unders
-Rest 2:00-
21-15-9
Shoulder to Overhead (115/75)|(75/55)
50-50-50
Double Unders
Spark
Skill
4 Rounds
5 Kipping Swings
10 SL Slow V Ups
:30s Arch Hold
Metcon
AMRAP x 12 MINUTES
3-6-9 and so on…
Power Cleans 40/25
Toes to Bar