CROSSFIT

SKILL

EMOM x 12 MINUTES
MIN 1 – 7 Wide Grip Pull-Ups
MIN 2 – :45 Kneeling Banded Pull-Downs*
MIN 3 – :45 EZ Cardio Choice

*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.

(No Measure)

NORTH POLE

AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups

(Score is Rounds + Reps)

SPARK

REST WHILE YOU CAN

EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…24 Double Unders + 6 Alt. DB Devil’s Clean (50/35)|(35/20)*
MIN 3 – 200m Run
MIN 4 – Rest

*Start from the beginning every round.

(Score is Lowest Rounds + Reps)

PARTNER FINISHER

IN TEAMS OF 2…

FOR TIME
800m Run*

*Partners alternate every 100m until complete 800m total.

(Score is Time)