CROSSFIT

SKILL SESSION

ON A 15:00 RUNNING CLOCK…
Practice & Play HS Hold or HS Walk

(No Measure)

MAD MAX

EMOM x 16 MINUTES
MIN 1 – :45 Max Handstand Push-Ups*
MIN 2&3 – Max Cal Row OR Bike
MIN 4 – Rest

*Strict or Deficit HSPU Optional
**No additional rest b/t Sets

(Score is Lowest Reps in 4:00 Interval)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

Every 2:15
Deadlift for load:
7-5-3-7-5-3
MED BALL SET UPS W/PARTNER*
6 X 16
*Both partners sit up each rep

THE INFERNO

FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (140/106)|(106/70)
75 Double Unders
35 Air Squats
20 Deadlifts
50 Double Unders
35 Air Squats
10 Deadlifts

-15:00 Time Cap-

(Score is Time)