CrossFit

Metcon

FOR TIME*

21-18-15-12

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

Finisher

3 SETS 

Max Chin-Ups*

Into…

Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

Spark

Skill

EMOM 12

:30s Mountain Climbers

:30s Superman Hold

:30s Double Under Practice

Metcon

AMRAP 12

5-10-15..

MB Squat Clean #20/14

10-20-30

Double Unders or Seconds Attempting Double Unders