CrossFit

Metcon Prep

5- 10 Minutes working on pull ups

Metcon

AMRAP x 5 MINUTES

12 Pull-Ups 

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

50m Run

Finisher

Coach’s Choice Mobility

Spark

Strength

AMRAP 15 

Banded Face Pull Apart x 20

SA KB Bench Press x 10 Each 

SA KB Upright Row x 15 Each

Metcon

EMOM 8

:50s Double Unders 

:50s Alt DB Snatch# 50/35

Rest 2 Minutes then into:

AMRAP 8

30 Double Unders

15 SA ALT DB Snatch

10 Pull Ups