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)