CROSSFIT

SKILL

ON A 12:00 RUNNING CLOCK…
Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced):
2 Ring Kip Swings

• 
  2 Muscle-Ups

OR…

Option 2 (Intermediate):
2 Bar Kip Swings

• 
  1 Bar Muscle-Up

OR…

Option 3 (Beginner):
3 Kip Swings
+
2 Kipping Pull-Ups
+
4 DIPS

(No Measure)

MAIDS A MILKING

6 SETS
Muscle-Ups (Athlete Choice)*
15 Box Jump Overs (24/20)
100m Run

-Rest 1:00 b/t Sets-

*Athlete Can Choose…
5 Bar Muscle-Ups
or
3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Pull-Up

8TH FINISHER OF CHRISTMAS

A daily competition we are calling the 12 Finishers of Christmas. Day 8 is:
-MAX PLANK FOR TIME (from elbows)

SPARK

STRENGTH

EMOM x 8 MINUTES
MIN 1 – :40 Strict Pull-Ups*
MIN 2 – :40 Shuttle Runs**

*Option for Banded Pull-Ups or Weighted.
**Set-Up 25′ or 50′ increments and shuttle between the targets.

(No Measure)

MAIDS A MILKING SPARK

4 SETS
ON A 4:00 RUNNING CLOCK…
200m Run
16 PLATE G2OH 45/25
12 Pull-Ups
8 Toes to Bar
Max Plank Hold in Time Remaining

-No Additional Rest b/t Sets-

(Score is Total Time in Plank Hold)

8TH FINISHER OF CHRISTMAS

A daily competition we are calling the 12 Finishers of Christmas. Day 8 is:
-MAX PLANK FOR TIME (from elbows)