CROSSFIT

SKILL

2 SETS FOR QUALITY
:20 Alt. Handstand Shoulder Taps

-Rest as needed b/t Sets-

Then Into…

2 SETS FOR QUALITY
3 Strict HSPU*
+
:20 HS Hold

*(30X1) Tempo Optional.

(No Measure)

TURNT UP

3 SETS FOR TIME
200m Run

Immediately into…

2 ROUNDS
7 Push Jerk (155/105)|(115/75)
7 Handstand Push-Ups*

Immediately into…

200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional
(Score is Slowest Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

SKILL

EMOM x 4 MINUTES
MIN 1* – :15 Active Hang + 3-5 Scap Press Downs
MIN 2 – 5-7 Kip Swings

-Rest 2:00 b/t EMOMs-

EMOM x 6 MINUTES
MIN 1 – :30 Pull-Ups
MIN 2 – :30 Toes to Bar
MIN 3 – :30 Box Jumps

*Athletes can drop between movements.

(No Measure)

JUMP FOR JOY

FOR TIME*
800m Run
50 Box Jumps (24/20)
30 Pull-Ups
30 Toes to Bar
400m Run
40 Box Jumps
20 Pull-Ups
20 Toes to Bar
200m Run
30 Box Jumps
10 Pull-Ups
10 Toes to Bar

*Option to partition the Box Jumps, Pull-Ups, and Toes to Bar in smaller sets as needed before the next run.

(Score is Time)