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)