CROSSFIT

STRENGTH/SKILL

ON A 10:00 RUNNING CLOCK…
Sets of 3-5 Strict Pull Ups
If you can do 5 strict Pull Ups (prove it:-)
Work on Kipping RMU Transitions

(No Measure)

DEATH ROW

EMOM x 20 MINUTES*
MIN 1 — Row 20/15c or Bike 14/11c or Run 200m
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Number of Rounds Completed)

SPARK

Double DB Paused Hang Clean

6 X 2 every 1:30 SETS *
1 Paused High Hang Power Clean**
+
1 Paused Above the Knee Hang Power Clean
+
1 Paused Below the Knee Hang Power Clean

*Keep weight Light / Moderate.
**Pause for :02 in each position.

(Score is Weight)

PACK YOUR BAGS

FOR TIME
2-4-6-8-10-12
DB Suitcase Lunge (50/35)|(35/20)
Hand Release Push-Ups
Box Jumps (30/24)|(24/20)

-Rest 2:00-

12-10-8-6-4-2
DB Suitcase Lunge
Hand Release Push-Ups
Box Jumps

(Score is Time)