CROSSFIT

SKILL

EMOM x 5 MINUTES
1 Ring Muscle-Ups
+
1-3 Ring Dips

(No Measure)

Week 3 of 9 Gymnastics Cycle

WORKOUT

EVERY 4:00 x 4 SETS
20/15 Cal Bike
15 Toes to Bar
10 Front Rack Alt. Lunges (135/95)
Max Ring Muscle-Ups in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Reps of Muscle-Ups)

SPARK

EMOM x 15 MINUTES
MIN 1 – :45 DB “Double Press” Thruster*
MIN 2 – :45 Dbl DB Floor Press
MIN 3 – :45 Heel Taps over DB

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

WORKOUT

EMOM x 4 MINUTES
:45 Max Cal Bike

Into…

3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – Pull Ups

Into…

EMOM x 4 MINUTES
:45 Max Burpees

(Score is Reps)