CROSSFIT

SKILL

EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Chest to Bar or Pull-Ups

(No Measure)

WORKOUT

3 ROUNDS FOR TIME
20 DB Floor Press (50/35)
25 Sit-Ups*
20 Pull-Ups

-Into-

2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
15 Chest to Bar Pull-Ups

-Into-

1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups*
10 Bar Muscle-Ups

*Option for 20 GHDs.

(Score is Time)

KG DB: (22.5/15)

SPARK

PUMP

E2MOM x 6
8 Single DB Strict Curls
8 Ring Tricep Extentions

(No Measure)

WORKOUT KAREN

150 Wall Ball Shots 20/14

(Score is time)