CROSSFIT
SKILL SESH
3 SETS
3 Unbroken Ring Muscle-Ups
-Rest as needed b/t Sets-
(No Measure)
WHAT A JERK
FOR TIME
18 Hang Clean and Jerks (115/75)|(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 6 Strict Pull-Ups + 6 Dips
SPARK
STRENGTH
EMOM x 6 MINUTES* 2 DB’s
2 Push Press
2 Push Jerks
Into…
EMOM x 6 MINUTES**
1 Push Press
+
1 Push Jerk
(Score is Weight)
*Build to a Moderate-Heavy weight.
**Build to a Heavy weight.
PLATE FULL OF TATERS
10 ROUNDS FOR TIME
10 Push-Ups*
12 Plate Ground to OH (45/35)
*Option to do DB Deficit Push-Ups.
(Score is Time)
FINISHER
2 SETS
:40 Alt. Sprinter Sit-Ups
-:20 Rest-
:40 Windshield Wipers
-:20 Rest-
:40 Alt. Plank Hip Taps
-1:20 Rest-
(No Measure)