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)