CROSSFIT
SKILL
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU
*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU
(No Measure)
GUNS OUT PART 1
EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike or Row 14/11c or Run 100m
(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-
GUNS OUT PART 2
- EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike or 16/14 Cal Row or 200m Run
(Score is Lowest Reps of Up-Downs)
SPARK
STRENGTH
POWER CLEAN SUPERSET
Every 2:30
Power Clean for load:
6 X 4
s/a Ring Tricep Extensions
6 X 6
CLEAN PROMOTION
2 SETS
ON A 7:00 RUNNING CLOCK…
150 Double Unders or 225 Singles
50/40 Cal Row 36/29 Cal Bike or 500m Run
Max Power Cleans (50’s/35’s)|(35’s/20’s) with remaining time…
-Rest 3:00 b/t Sets-
(Score is Total Reps)