CrossFit
Skill
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
Metcon
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
Spark
Skill
3 Rounds
5 Kipping Swings
10 SL Slow V Ups
:30s Arch Hold
Metcon
AMRAP x 12 MINUTES
3 Hang Power Cleans #50/35
9 Toes to Bar
27 Double Unders