SPSC CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 alternating lunges

10 Russian KB Swings, moderate weight

10 Band Pull-aparts


Warm-up (No Measure)

Banded shoulder/lat

Accessory Work

Warm-up (No Measure)

6 Min EMOM:

Opt 1) Seated Pull-up or Ring Row, 5-6 reps

Opt 2) Strict Pull-up, up to 5 reps

Opt 3) Weighted Pull-up, 3 reps


Metcon (Time)

3 Rounds:

10 Clean and Jerk (135/95#)

10 Box Jumps (24/20″)

10 Toes-to-bar

*12 min time cap


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