CROSSFIT

SKILL

3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups

(No Measure)

RUN FOR YOUR LIFE

FOR TIME
400m Run
30 Ground to Overhead 45/25
30 Burpees
400m Run
15 Ground to Overhead
15 Ring Muscle-Ups
15 Ground to Overhead
400m Run
30 Burpees
30 Ground to Overhead
400m Run

(Score is Time)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up

SPARK

STRENGTH

4 SETS ON A 10:00 CLOCK…
5-7 Wide Grip Pull-Ups*
10-15 Banded Dante Rows w/ :01 Pause at Chest

*Band optional.

(No Measure)

BEACH BALL

AMRAP x 15 MINUTES
30 Pull-Ups
30 Wall Balls (20/14)|(14/10)
90 Double Unders

(Score is Rounds + Reps)