CROSSFIT

SKILL

EMOM x 8 MINUTES
MIN 1 – :50 Rope Climb Practice Option*
MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…
Rope Pull-Ups
Rope Hanging Knee Raise
Clamp to Stand
Rope Climb

(No Measure)

TOP NOTCH

4 SETS EACH ON A 3:30 RUNNING CLOCK…
30/24 Cal Bike
2 Rope Climbs or 10 Strict Pull-Ups
Burpees
:30 Rest between rounds

(Score is total burpees)

SPARK

STRENGTH

Dbl DB Push Jerk for load:
On a 16:00 clock work up to heavy 3 reps

WATERBOY

4 SETS
15/12 Cal Bike or 18/15C Row or 200m Run
15 Toes to Bar
10 DB Push Press + Push Jerk (50/35)|(35/20)*

-Rest 1:00 b/t Sets-

*1 Rep = 1 Push Press + 1 Push Jerk.
(Score is Slowest Set)

OPTIONAL COOL DOWN

1:30 Banded Shoulder Distraction (R)
1:30 Banded Shoulder Distraction (L)
1:00 Foam Roll Lats (R)
1:00 Foam Roll Lats (L)

(No Measure)