CROSSFIT

IN TEAMS OF 2…

AMRAP x 25 MINUTES
400m Run
30 Synchro Up-Downs
30 Sumo Deadlift High Pulls (95/65)
200m Run
30 Burpees Over Bar
30 Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

SPARK

PARTNER PART 1

Part 1 = AMRAP x12 MINUTES
15 DB Suitcase Walking Lunges
10 Goblet Squats
6 Sgl DB Devil’s Press

Partners Rotate every movement for 12:00. Then rest 2:00
(Score is Rounds + Reps)

PARTNER PART 2

4 SETS FOR MAX REPS
1:00 Max Lunge + Lunge + Squat
1:00 Max Burpee to target
1:00 Max Wall Sit

-Rest 1:00 b/t Sets-
*Done ALL individuals

(Score is Reps)