Main – CrossFit

Clean Pull (5 Sets of 3)


Metcon (Time)

5 Rounds for Total Time:

20 Pull Ups

6 Burpees OVER the Box (30/24″)

7 Burpee Box Jumps (30/24″)

8 Burpees

Rest 1:00

You may jump on and jump off to the other side for the burpees over the box.

Rx’d height is on the higher side, feel free to scale down if you’re not totally comfortable with that.

You must rest one minute between rounds. Score is TOTAL time (4 minutes rest included).

20 pull ups each round OR max in 2:00. Time cap of 25:00.


Snatch (10 Minute EMOM of 2 – Building )


Skin-The-Cat (https://www.youtube.com/watch?v=PbKAA81TKZQ)

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