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