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