CROSSFIT

SKILL (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*

*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up

(No Measure)

SKILL (FITNESS)

ON A 10:00 RUNNING CLOCK…
Practice Pull-Ups*

*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups

(No Measure)

RING OF FIRE

FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups

(Score is Time)

SPARK

PUMP

EMOM x 4 MINUTES
8 Push Ups + Max Plank Hold in Remaining Time Each Minute

-Rest 1:00-

EMOM x 4 MINUTES
50 Double Unders + Max Alt Lunges

(No Measure)

SWEATY BETTY

AMRAP x 10 MINUTES
15 Overhead Walking Lunges 45/25
10 Pull Ups
5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES
15 Overhead Walking Lunges 45/25
10 Pull Ups
5 DB Devils Press

(Score is Rounds + Reps)

FINISHER

4 SETS (:40 on/:20 off)
Single DB Bicep Curls

(No Measure)