CROSSFIT

WORKOUT

ON A 22:00 RUNNING CLOCK…*
40 Ring Muscle-Ups
60 Deadlifts (225/155)
80/60 Cal Bike
240 Double Unders

*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.

(Score is Time)

SPARK

PUMP

6 X E2:30
5/5 Kneeling DB Strict Press
6 Heavy Squats

WORKOUT

4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee = 1
-Rest :30-
1:30 Toes to Bar/ Knees to Chest
-Rest :30-
1:30 Max Cal Bike
-Rest :30-

*No additional rest b/t sets

(Score is Reps)