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)