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