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.