CrossFit
Skill
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inchworms w/ Push-Up
Metcon
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
Spark
Metcon
4 SETS
AMRAP x 3 MINUTES*
4 Shoulder to Overhead #45/30
10 Toes to Bar
Finisher
3 SETS FOR QUALITY
20 Reverse Crunches
12 Tempo DBL DB Sumo Deadlifts (3011)
8/8 Lateral DB Goblet Step-Ups