Main – CrossFit


Power Clean (10 Minutes to Build to a Heavy Single)


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Ring Dips

15 KB Swings (16/24kg)

20 Box Jumps (20/24″)

Use a band on the dips if needed, KB swings should be on the lighter side, and box jumps shouldn’t be high. Lots of volume today … be sure to pace appropriately and stretch out those calves and achilles.


Power Snatch (Build up to a heavy single )

Handstand Push-ups (10 Minute EMOM of … )

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