CrossFit
Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
Metcon
2 SETS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
200m Run
15 Burpees
-Rest 2:00 b/t Sets-
Spark
Strength
EMOM x 12 MINUTES
MIN 1 – 16 Alt. DB Goblet Cossack Squats or DB Goblet Curtsey Squats
MIN 2 – 8/8 DB Upright Row
MIN 3 – :40 DB Slides
Metcon
2 ROUNDS FOR TIME
1000m Run
50 Walking Lunges
25 Push Press 35/20