CROSSFIT

SKILL

3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs

-Rest as Needed b/t Sets-

WORKOUT

5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups w/ Time Remaining…

*Weighted Vest Optional.

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Pull-Ups)

SPARK

PUMP

E2:15 X 6 sets
14 Renegade Rows (no push ups)
6 Dbl DB Push Press

(Score is Weight)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – :50 Russian KB Swings
MIN 3 – :50 Floor Press

(Score is Weight)