CrossFit
Gymnastics Skill
4 SETS ON A 12:00 RUNNING CLOCK
5-7 Strict Knees to Chest
:30 L-Hang or Tuck-Hang on Bar
Metcon Prep
Split Snatch Spend 8-10 Minutes Going Over SA DB Split Snatch
Metcon
AMRAP 15
10 Alt. DB Hang Split Snatch (50/35)|(35/20)*
15 Knees to Elbow
20 Wall Balls
*Arms alternate each rep, athlete can choose which leg to split.
Spark
GPP Metcon
With a Partner and a Running Clock
0:00-8:00
Max Distance Sled Push (Medium Weight)
8:00-10:00
Rest
10:00-18:00
50m DBL Front Rack KB Carry
18:00-20:00
Max Distance Sled Push (Heavy Weight)
Finisher
AMRAP 8
DBL KB Row x 10
Farmer Carry x 50
(Try to go each full round without setting the KB down)
Rest as needed at the end of each round