CROSSFIT

SKILL

1.) 2 SETS
3-5 Scap Depressions + Retractions
-Into-
3-5 Beat Kip Swings*

-Rest As Needed b/t Sets-

*:01 Pause in Hollow + :01 Pause in Superman.

(No Measure)

2.) 2 SETS
3x 2-for-1 Pause Pull-Ups*

-Rest As Needed b/t Sets-

*1 Rep= 1 Kip Swing + 1 Pull-Up w/ :01 Pause w/ chin over bar + 1 Kip Swing.

(No Measure)

3.) 2 SETS
3-5 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

FRAN

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

PARTNER FINISHER

FOR QUALITY*
100 Empty Barbell Curls
100 Plate Front Raises
200 Plate Hollow Body Flutter Kicks

*P1 works while P2 completes a static Hold. Split work as needed.Static Holds: Curls = Overhead Plate Hold, Front Raises = Plate Gun Hold, Flutter Kicks = Plank Hold.

(No Measure)

SPARK

PUMP

E2:15 X 6
8 KB Russian Swing
6 Pull Ups

(Score is Weight)

“NCGO BASELINE III (Test)”

3 SETS*
AMRAP x 6 MINUTES
3 DB Deadlifts
6 DB Hang Squat Clean
9 DB Thrusters

-Rest 2:00 b/t Sets-

*Pick up where you left off Each Set

(Score is Rounds + Reps)

FINISHER

3 SETS
15 Hollow Rocks
15 Supermans

-Rest as needed b/t sets-

(No Measure)