CROSSFIT
SKILL
1.) 2 SETS
7-10 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 Swing
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
DEVIL IN THE DETAILS
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
*Partition any way needed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-U
SPARK
Deadlift for load:
5 X 4
AB MAT SIT UPS
5 X 16
HOUSE OF DRAGON
4 SETS
ON A 3:00 RUNNING CLOCK…
20/15 Cal Row, 14/11 Cal Bike
10 Alt. Single Arm DB Devil’s Press (50/35)|(35/20)
Max Deadlifts (140//106)|(106/70) in Time Remaining…
-:30 Rest b/t Sets-
(Score is Lowest Reps)
FINISHER
FOR QUALITY
50 PUSH UPS
(No Measure)