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)