CROSSFIT
SKILLS
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs
HANG ON
5 ROUNDS FOR TIME
25/20c Bike OR 37/30c Row or 400m run
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs
(Score is Time)
SPARK
STRENGTH
ON A 15:00 RUNNING CLOCK…
4 Sets of Max Strict Chin-Ups*
*After each set complete 15-20 Light Bent Over V-Raises. Use light plates 2.5lb / 5lb.
WHO DEY!
AMRAP x 13 MINUTES
4 DB Suitcase Lunges (35/20)|(20/15)*
8 DB Renegade Rows
12 Up-Down Box Jump Overs (24/20)
*1 Rep = L + R.
(Score is Rounds + Reps)