CrossFit

Strength

3 SETS FOR QUALITY

4/4 DB or KB Turkish Get-Ups (Athlete Choice)*

2-6 Strict Tempo Pull-Ups (2121)**

Metcon

5 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

Spark

Skill

Double Under Practice

10 Minutes working on double unders

Metcon

“Annie”

50-40-30-20-10

Double Unders

Sit Ups