CROSSFIT

MUSCEL UP SKILL

1.) 2 SETS
8 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-

(No Measure)
-Rest as Needed Before Part 2-

2.) 2 SETS
1 Ring Kip Swings

• 
  1 Hips to Rings
  +
  1 Ring Muscle-Up

(No Measure)

JUST ADD WATER

AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)|(145/100)

(Score is Total Reps)

MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up

SPARK

STRENGTH

3 SETS
12 Narrow Grip DB Floor Press*
-Rest 1:00-
12 Supinated Ring Rows**

-Rest 2:00 b/t Sets-

*Start Moderate and Build to Heavy
**Feet Elevated Optional

(Score is Weight)

GOING UP

4 SETS
ON A 4:00 RUNNING CLOCK …
200m Run
15 Hand Release Push-Ups
200m Run
10 Toes to Bar*

-Rest Remainder of Time-

*Increase by 2 Reps Each Set…
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16

(Score is Slowest Set)