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