CROSSFIT
PULL UP A CHAIR
5 ROUNDS FOR TIME
400m Run
21 Sit-Ups*
15 Pull-Ups
9 Burpees
(Score is Time)
FARMERS CARRY
400m w/ 2 KB’s 53/35, 35/20
SPARK
STRENGTH
Front Squat for load:
4-4-8-6-6-4
RING TRICEP EXTENTIONS
6 X 7ea
GRIP THE CHIP
5 ROUNDS FOR TIME
200m Run
20 Mixed Grip KB/DB Lunge (Athlete Choice)*
20 V-Ups
*Hold DB in Suitcase and KB in Front Rack. Switch sides 10 reps.
(Score is Time)