CROSSFIT

STRENGTH

EMOM x 8 MINUTES*
MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options…
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up

(Score is Weight)

AMANDA

FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatch (135/95)

(Score is Time)

SPARK

PUMP

E2:15 x 6
6 Heavy TNG Deadlift
7/7 Single DB Floor Press

(Score is Weight)

WORKOUT

4 Rounds:
400m Row
10 Pull Ups
12 Dbl DB Push Press
14 Ab Mat Sit Ups

(Score is Weight)