CROSSFIT

PULL UP’S

5 SETS to build to a
Max “weighted” Strict Pull-Ups*
OR
Using a band, goal is 7-10 challenging Strict Pull-Ups
OR
If more than 1 green ban is needed do
Max L-Sit Pull Ups
OR
Max Strictest Ring Ring Rows

-Rest as Needed b/t Sets-

(Score is Total Reps)

SKITTLES

2 ROUNDS FOR TIME
800m Run

into…

6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional
**Switch arms after each full round

(Score is Time)

SPARK

STRENGTH

EVERY 1:30 x 8 SETS* WITH 2 DUMBBELLS
1 Power Clean

• 
  1 Hang Power Clean
• 
  1 Hang Squat Clean

*Build to a Moderate-Heavy weight.

(Score is Weight)

DIRTY DISHES

AMRAP x 15 MINUTES*
3-6-9-12 and so on…
Power Cleans (50’s/35’s, 35’s/20’s)
5-10-15-20 and so on…
Cal Bike OR
8-14-20-26 and so on…
Cal Row OR
100-200-300-400m and so on…
Run
(Score is Rounds + Reps)