CROSSFIT

PRE WORKOUT

EMOM x 8 MINUTES
MIN 1 – 3 Hang Power Snatches*
MIN 2 – Complete one of the below Complexes…

Option 1…
1 Strict Ring Muscle-Up
+
1 Kipping Ring Muscle-Up

Or…

Option 2…
1 Strict Pull-Up +
2-3 Kipping Pull-Ups

*Build up to or past workout weight.

(No Measure)

HOLY HANG SNATCH

3 ROUNDS FOR TIME
80 Double Unders
12 Hang Power Snatch (135/95)|(95/65)
6 Up-Down Ring Muscle-Ups

(Score is Time)

MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar

SPARK

STRENGTH

3 SETS*
8/8 KB Goblet Curtsy Lunges
Immediately into …
5/5 Single Leg KB RDL

*All sets light to moderate.

-Rest 1:30 b/t Sets-

(No Measure)

GRAB THE HORNS

FOR TIME
800m Run
16/16 KB Goblet Forward Lunges (70/53)|(53/35)
50 Alt. KB Horn Taps
400m Run
14/14 KB Goblet Forward Lunges
50 Alt. KB Horn Taps
200m Run
12/12 KB Goblet Forward Lunges
50 Alt. KB Horn Taps

(Score is Time)