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)