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