CROSSFIT

SKILL

ON A 10:00 RUNNING CLOCK…
Practice Kipping
Butterfly Pull-Ups *MUST PROVE YOU CAN COMPLETE MINIMUM 3 STRICT PULL UPS
Butterfly C2B Pull Ups

(No Measure)

CHESTY CHEETA

2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups

*Pick up where you left off.

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

POST WOD

FOR RECOVERY
5:00 Foam Roll Lats

(No Measure)

SPARK

STRENGTH

Squat for load:
10-10-8-8-6-6

STRICT T2B
6 X 4-5

FRONT RACK JACK

AMRAP x 15 MINUTES
4 KB front rack Squats (53’S/35’S)|(35’S/26’S)*
8 Wall Balls (20/14)|(14/10)
12 Lunges
200m Run

(Score is Rounds + Reps)