CROSSFIT

WERK DEM SKILZ

3-4 SETS ON A 12:00 RUNNING CLOCK…
3×2-for-1 Toes 2 Bar
:30 Double Under Practice
3×2-for-1 Pull-Ups
:30 Double Under Practice

-Rest As Needed b/t Sets-

ICARUS

FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

-15:00 Hard Cap-

(Score is Time)

SPARK

PUMP UP THE VOLUME

2 SETS FOR QUALITY*
500/400m Row or 24/18 Cal Bike or 400m Run
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into…

2 SETS FOR QUALITY*
500/400m Row or 24/18 Cal Bike or 400m Run
25 Russian DB/KB Swings
1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

PARTNER ROW OLYMPICS

IN TEAMS OF 2…

FOR TIME
2000m Row*

*Partners alternate every 250m until completion of 2000m. Set the rower up to count the 2000m down for time to get an exact time.

(Score is Time) A free drink is on the line:-)