Main – CrossFit

Snatch (Build to a heavy single)


Metcon (AMRAP – Rounds and Reps)

5 Set AMRAP of:

2 Minutes on, 2 Minutes off:

7 Handstand Push Ups *

10 Hang Power Cleans (185/125lbs)

15 Burpees

*Add a deficit to the HSPU if at all possible, a 45lb for guys and a 25lb for ladies would be ideal. Only do this if you are proficient at HSPU.

Always start your next interval where you left off. This will be scored as total rounds and reps. I.E., if you finish one round as well as your next round of HSPU before 2:00 is up, you will start at your HPC for the next 2:00 interval.


Split Jerk (EMOM 10: 1 Heavy Single – Build)

Muscle-ups (See Below:)

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