CROSSFIT

SKILL

3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

(No Measure)

EARN EXTRA CREDIT

4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.

(Score is Time)

OPTIONAL FINISHER

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Tuck-Ups
MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

SPARK

RUN FOR THE HILLS

6 SETS
ON A 3:00 RUNNING CLOCK…
400m Run
Max Reps in the Remaining Time…

ODD ROUNDS: Alt. KB Goblet Lunges (Athlete Choice, Moderate)
EVEN ROUNDS: Burpees to Target

-Rest 1:00 b/t Sets-

(Score is Total Reps)

POST WOD STRENGTH

2-3 SETS
10/10 Single Arm KB Upright Row
20 Alt. KB Slides
:30/:30 Single Arm KB Overhead Hold

-Rest as needed b/t Sets-

(No Measure)