CROSSFIT

GOT SKILZZ

EMOM x 10 MINUTES*
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options…
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk

(No Measure)

STRAIGHT 100

FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row

(Score is Time)

SPARK

SUPER SET

E2:00
Squat for load:
6 X 5

Bottoms Up KB Press
6 X 4(ea)

BEACHY KEEN

EVERY 3:30 x 5 SETS
75 Double Unders
15 Alt Thrusters (50/35)|(35/20)

-Rest the Remaining Time-

(Score is Slowest Set)