CrossFit
Strength
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
1 Squat Snatch
+
1 Hang Squat Snatch
+
2 Overhead Squat
Metcon
3 SETS
ON A 5:00 RUNNING CLOCK…
500m Row
10 Squat Snatches (155/105)|(115/75)
Max Rope Climbs in Time Remaining…
-Rest 2:00 b/t Sets-
Spark
Skill
Toes to Bar
3 RDS
Hollow Hold x 30s
Kipping Swing x 5
Strict Straight Leg Raise x 5
Metcon
EVERY 2:30 x 5 SETS
5 Power Cleans #50/35
15 Toes to Bar
50 Double Unders