CROSSFIT

EXTENDED WARM UP

EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below Complexes…

Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up

Or…

Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups

*Start with an empty bar and end at workout weight.

(No Measure)

MYMC 22.3

15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up

SPARK

STRENGTH

6 X E2:30
6 X 10 Alt DB Snatch

6 X 15 Ab Mat Sit ups

LIGHTER FLUID

FOR TIME
75 Thrusters *(50/35)|(35/25)
200 Double Unders
75 Thrusters

(Score is Time)

*Single DB, hold on ends.