CrossFit
Skill
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)
Metcon
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups*
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
*3:00 Hard Cap on MU
Spark
Metcon
21-18-15-12-9-6
Thrusters #45/30
Box Jump Overs
100m Run
Finisher
4 RDS
Banded Hamstring Curls x 20 each
Front + Reverse Lunge x 8 each