CROSSFIT

TOES TO BAR SKILL

3 SETS FOR REPS*
:45 Max Toes to Bar or 3 in a row with no “pause kip”.

-Rest 2:00 b/t Sets-

*Will be retested at end of month

(Score is Total Reps)

MAXIMUS

EMOM x 16 MINUTES
MIN 1 – :45 Max Reps Toes to Bar or Sit-Ups
MIN 2 – :45 Max Reps of 1 Power Clean + 1 Hang Power Clean (135/95)|(95/65)*
MIN 3 – 200/150m Row or 12/9c Bike or 200m Run
MIN 4 – Rest

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Reps of TTB / PC)

SPARK

OVERHEAD WALKING LUNGES

5 Rounds: (rest as needed between sets)
16 Overhead Walking Lunges (8ea arm)
32 Plank Dumbbell Taps

SILVER PLATER

AMRAP x 13 MINUTES
8 Hang Power Snatches (50/35, 35/20)
8 Hand Release Push-Ups
8 UP Down Plate Ground to Overhead (45/25, 25/10)
100m Run

(Score is Rounds + Reps)