CROSSFIT
FOR TIME
6 ROUNDS
4 Pull-Ups
5 Push Jerk (115/75)
20 Double Unders
-Immediately Into-
5 ROUNDS
3 Chest to Bar Pull-Ups
4 Push Jerk (135/95)
20 Double Unders
-Immediately Into-
4 ROUNDS
2 Bar Muscle-Ups
3 Push Jerk (165/115)
20 Double Unders
(Score is Time)
SPARK
PUMP
4 SETS EVERY 3:00
5 Strict Toes to Bar
10/10 Single Arm KB Russian wings
20 Single KB Front Rack Lunges
WORKOUT
AMRAP x 10 MINUTES
16 KB Deadlift
12 PLATE G2OH 45/25
100m Run
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1 – :50 Plank
MIN 2 – :50 Alt Hang DB Snatches
MIN 3 – :100m Run
(No Measure)
FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
(No Measure)