CROSSFIT

Skill

Kipping Tempo/Control

3×10 Bar

3×10 Rings

Strength

Front Squat 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Pull (Backwards)

CROSSFIT LIFT

Front Squat 5-5-5-5-5

Deadlift 5-5-5-5-5

Split Jerk 3-3-3-3-3