CrossFit

Strength

3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift +

1 Hang Power Snatch (Above the Knee) +

1 Hang Power Snatch (Below the Knee)

Metcon

4 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

Spark

Strength

4 Rounds of:

8-10 Wide Pronated Grip Inverted Rows

6-8 DB Hammer Curls (heavy DBs)

Metcon

AMRAP x 5 MINUTES 

10 Ring Row 

10 Box Step-Ups (24/20)

-Rest 1:00-

AMRAP x 5 MINUTES 

8 Jumping Pull-Ups 

8 DB Goblet Step-Ups (35/20)|(20/15)

-Rest 1:00- 

AMRAP x 5 MINUTES 

6 Pull-Ups 

6 DBL DB Suitcase Step-Ups