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