CrossFit 

Metcon

FOR TIME

400m Run

Immediately Into…

5 ROUNDS 

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

Spark

Strength

4 SETS FOR QUALITY

20s Active Hang on Rig

4 Pull Up Negatives

Metcon

6 SETS 

200m Run 

15 DB Floor Press (50/35)|(35/20)

10 Pull-Ups 

Rest 1:00 between rounds