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)