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Main – CrossFit

Weightlifting

Power Clean (12 Minutes to 3RM Touch & Go)

Conditioning

Metcon (AMRAP – Reps)

12 Minute Conditioning Ladder (AMRAP):

2 Slam Balls (40/30)

2 Box Jump Overs (24/20)

2 Toes to Bar

4 Slam Balls (40/30)

4 Box Jump Overs (24/20″

4 Toes to Bar

6, 8, 10 12, 14…Continue adding 2 reps to each exercise each round for 12 minutes.