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)