CROSSFIT

IN TEAMS OF 2…

AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (75/55)|(65/45)
500/400m Row
200m Run
50 Back Rack Lunges
500/400m Row
200m Run
50 Russian KB Swings (70/53)|(53/35)
500/400m Row
200m Run
50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.

(Score is Rounds + Reps)

SPARK

PARTNER WOD PART 1

IN TEAMS OF 2…

1.) AMRAP x 10 MINUTES*
7 Push Press (35’S/20’S)|(20’S/15’S)
7 Box Jumps (30/24)
7 Up-Downs

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 7 Push Press, P2 performs 7 Box Jumps, P1 performs 7 Up-Downs, P2 performs 7 Push Press, etc. Only 1 athlete is working at a time.

(Score is Total Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

PARTNER PART 2

2.) 14 ROUNDS FOR TIME*
7 Push Press (35’S/20’S)|(20’S/15’S)
7 Up-Down Box Jump Overs (24/20)

P1 Completes 1 Full Round while P2 Rests. Athletes switch each round until all 14 Rounds are completed, 7 per partner.

(Score is Time)