CROSSFIT

SKULL ISLAND

10 ROUNDS FOR TIME
3 Deadlift (315/205)|(225/155)
3 Ring Muscle-Ups
5 DB Hang Squat Cleans (50/35)|(35/20)
5 Strict Handstand Push-Ups

(Score is Time)

RMU Option 1: Jumping RMU
RMU Option 2: Burpee Chest to Bar Pull-Up
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

POST WOD RECOVERY

FOR RECOVERY
5:00 Foam Roll Glutes + Hamstrings

(No Measure)

SPARK

STRENGTH

EVERY 3:00 x 4 SETS
10 DB Push Press
12 DB Deadlifts
20 DB Russian Twists

(Score is Weight)

PUSH + PULL

EMOM x 15 MINUTES
MIN 1 – :45 Alt DB Hang Snatch
MIN 2 – :45 Burpees
MIN 3 – :45 Plank

(Score is Reps)

POST WOD

FOR TIME
2-4-6-8-10-8-6-4-2
V-Ups or Tuck-Ups
Hollow Rocks

(Score is Time)