CrossFit

Metcon

With a partner:

AMRAP 20:

7 Hang Power Cleans (155, 105)

7 Front Squats (155, 105)

150 Meter Row

*One athlete completes a full round at a time

Then,

AMRAP 10:

10 Minute Easy Jog or Light Sledpull Together

Spark

Filthy Fifty Partner Style (Named Spark Filthy Fifty Partner Style)

AMRAP 28

50 Box Jumps 24/20

50 Jumping Pull-Ups

50 KBS 53/35

50 Walking Lunges

50 K2E

50 Push Press 40/25

50 Supermans

50 Wall Balls 20/14

50 Burpees

50 Double Unders

*enter the time it took you to finish 1 round in notes