CROSSFIT

SKILL

1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*

*2-for-1 = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

(No Measure)

2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars

-Rest As Needed b/t Sets-

(No Measure)

3.) 2 SETS
2 Hips to Rig

• 
  1 Bar Muscle Up

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups
20/15 Cal Bike
15 Chest to Bars
15/12 Cal Bike
9 Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(Score it Slowest Set)

SPARK

PUMP

5 SETS ON A 15:00 CLOCK
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

WORKOUT

15:00 AMRAP
10 KB Sumo Deadlift High Pulls 70/53
10 Dips
12/10 cal Bike
10 Pull Ups
10 Goblet Squats

(Score is Reps)