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