CROSSFIT

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – :40 Bar Muscle-Up Practice*
MIN 2 – :40 Pistol Practice**
MIN 3 – EZ Row

(No Measure)

*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups

**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols

FULL CHAMBER

FOR TIME
800m Run

Immediately Into…

10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Russian KB Swings 70/53, 53/35

Immediately Into…

800m Run

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols

SPARK

SKILL

4 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Power Clean

into…

:40 Max Cal Row**

*Keep All Sets Light-Mod
**Set 1: 22 s/m
Set 2: 24 s/m
Set 3: 26 s/m
Set 4: 28 s/m

-Rest as Needed b/t Sets-

(Score is Weight)

THE TRINTY

EMOM x 15 MINUTES
MIN 1 – 5 Power Cleans + 5 Hang Power Cleans (50’s/35’s5)|(35’s/20’s)
MIN 2 – 15/12 Cal Row
MIN 3 – :50 Crossbody Mountain Climbers

(Score is Lowest Reps of Mountain Climbers)