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