CROSSFIT

Up and Over

3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up

SPARK

Double DB Front Squat

DBL DB Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

RUN BACK FOR SECONDS

E2MOM x 18 MINUTES
MIN 1&2 – 200m Run + Max Dbl DB Front Squats (50/35)|(35/20)
MIN 3&4 – 200m Run + Max Alt. V-ups
MIN 5&6 – 200m Run + Max DB Renegade Rows (5035)|(35/20)

(Score is Reps)