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