CROSSFIT

SKILL

EMOM x 8 MINUTES
MIN 1 – Complete One Complex Option…*
MIN 2 – EZ Row

*Option 1:
1 Big Kip Swing

• 
  1 Hips to Rig
  +
  1 Bar Muscle-Up

Or…

Option 2:
1 Kip Swing

• 
  1 Big Kip Swing
  +
  1 Pull-Up

(No Measure)

THE APPETIZER

AMRAP x 18 MINUTES
25/20 Cal Row
20 DBL KB Front Rack Lunges (53/35)|(35/26)
15 Sit-Ups

*Every 1:30 including 0:00, complete 3 Bar Muscle-Ups.

(Score is Total Rounds + Reps)

BMU Option 1: Up-Down Jumping Bar Muscle-Up
BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up

SPARK

STRENGTH

Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Tuck Up Sit Ups
4 X 15

MASHED POTATIES

EMOM x 20 MINUTES
MIN 1&2 – Max Distance Row
MIN 3 – 12 Push Press (50’s/35’s)|(35’s/20’s)
MIN 4 – 1:00 Dbl DB Front Rack Hold
MIN 5 – Rest

(Score is Lowest Distance)