CROSSFIT

SKILL

3 SETS FOR QUALITY
3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY
5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

TRANSFORMER

AMRAP x 8 MINUTES
500/400m Row or 24/18Cal Bike
15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row or 24/18Cal Bike
20 KB Alt. Goblet Lunges (53/35)|(35/26)&

-Rest 2:00-

AMRAP x 8 MINUTES
500/400m Row or 24/18Cal Bike
15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

SPARK

STRENGTH

Floor Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

JOE B IS BACK

E2MOM x 16 MINUTES
MIN 1&2 – 200m Run + Max Knees to Elbow
MIN 3&4 – 200m Run + Max Hand Release Push-Ups

(Score is Reps)