CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
4×3
Hang Power Snatch*
*Moderate-Heavy for all Sets
Metcon
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Burpees Over the Bar
3 Hang Power Snatch (135/95)|(95/65)*
*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…
Spark
Gymnastics Skill
Dip
4 RDS
Hold at top of dip x 20s
Hold at bottom of dip x 20s
Dip Negatives x 6
Metcon
AMRAP 12
2-4-6-8-10..
Rower Calories
Man Makers #40/25