CrossFit

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Front Squat + 1 Thruster + 1 Push Press

Metcon

FOR TIME

120 Double Unders

40 Thrusters (75/55)|(65/45)

500/400m Row

40 Thrusters

120 Double Unders

-Time Cap 10:00-

Spark

Strength

4 RDS

Building in weight

5 DB Hang Power Clean

45s Double Under Practice

-90s Rest-

Metcon

6 SETS 

3 Hang Power Cleans #50/35

15 Tuck-Up

3 Hang Power Cleans 

50 Double Unders 

-Rest 1:00 b/t Sets-