CROSSFIT

EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up

• 
  2 Chest to Bar Pull-Ups or Pull-Up

(No Measure)

WORKOUT

EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24/20)
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

SPARK

PUMP

E2:30 X 5
5/5 Kneeling DB Strict Press
10/10 Single Arm DB Upright Row
14 DB Slides

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS
1:30 Max Alt Single DB Up Down + Devil’s Press
-Rest :30-
1:30 Max Single DB Front Rack Lunges
-Rest :30-
1:30 Max Toes to Bar
-Rest :30-
1:30 200m Run
-Rest :30-

(Score is Reps)