CROSSFIT
POPEYE
4 SETS
ON A 5:30 RUNNING CLOCK…
10 No Push-Up Renegade Row (50’s/35’s)|(35/20)
15 DB Push Press
50m DB Farmer Carry
5 Rope Climbs
-Rest Remainder of Time-
(Score is Slowest Set)
FINISHER
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold
-No Additional Rest b/t Sets-
(No Measure)
SPARK
PRE WOD
3 SETS FOR QUALITY
1:30 EZ Row
8-12 Banded Strict Pull-Ups*
*Option for Strict Pull-Up w/o Band
-Rest 1:30 b/t Sets-
(No Measure)
HANG ON
EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Row
MIN 3 – :45 Bar Hang
MIN 4 – :45 Weighted Wall Sit*
MIN 5 – :45 Max Ring Rows or Strict Pull-Ups
*Hold DB in Gun Hold Position (Athlete Choice, Light – Moderate)
(Score is Lowest Cal Row)