CROSSFIT

I PITY THE FOOL

EMOM x 24 MINUTES
MIN 1 – 15/12C Bike or 19/14C ROW or 200m Run
MIN 2 – 7 Overhead Squats 115/85
MIN 3 – Max Rope Climbs
MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps of Rope Climb)

FINISHER

FOR QUALITY
Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)

SPARK

STRENGTH

EVERY 3:00 x 3 SETS
10-12 DB Bent Over Row*
7-10 Kip Swings
5-7 Strict Chin-Ups

*Keep weight Moderate.

(No Measure)

LATMAN RETURNS

AMRAP x 24 MINUTES*
6 Chest to Bar Pull-Ups
10 Wall Balls (20/14)

*Every 4 Rounds complete 400m Run.
(Score is Rounds + Reps)

FOR QUALITY
2:00 Lat Smash (L)
2:00 Lat Smash (R)
2:00 Corpse Pose

(No Measure)