CrossFit

Metcon

For total time:

500 Meter Row

400 Meter Run

200 Single Unders

Rest 2:00

500 Meter Row

400 Meter Run

100 Air Squats

Rest 2:00

500 Meter Row

400 Meter Run

100 Push-ups

Spark

Metcon: (Spark Partner AMRAP 28)

AMRAP 28

Buy In:

While P1 does 15 Burpees, P2 hangs from the pull-up rig (then partners switch)

*If P2 drops from the rig, P1 stops doing burpees 🙂

Then, AMRAP:

1000 Meter Run

50 Push-Ups

50 DB Thrusters 40/25

50 Box Jumps 24/20

50 Renegade Row 40/25

One Partner works at a time

Masters

“The Happy Hundreds”

In teams of 2 complete as many reps as possible in 20 minutes:

100 DB Thruster 

100 T2B

100 Plate OH Reverse Lunge

100 AbMat SitUp

100 KBS

100 DU Each