CrossFit Black Box – CrossFit
Push Press + Power Jerk + Split Jerk
5 attempts at a heavy set of the complex
Metcon (AMRAP – Reps)
In teams of 2:
1 Tire Flip w/a jump in and out.
*You go, I go as many reps as possible
Metcon (No Measure)
10min Bar Muscle-up/C2B Pull-up skill work
*work on positioning, straight arm lat pulls, kipping, negatives, etc.
Snatch Pull (3-3-3-3 (95%-98% 100%-102%))
*these are NOT touch and go, but hold onto the bar for all 3 reps