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