CrossFit

Metcon

AMRAP 12 in teams of 2:

24 Calorie Row

100 Double Unders

24 Wall balls (20, 14)

Rest 2:00

AMRAP 12:

24 Hang Power Cleans (135, 95)

100 Double Unders

24 Calorie Row

*One person works. Split as desired.

Spark & Masters

With a partner, complete:

100 Walking Lunge

50 Synchro Russian KBS 53/35

400 m Run

100 Plate G2OH 45/25

50 Synchro Sit Ups

400 m Run

100 Pull Up

50 Synchro DB Press 35/25

400 m Run

20 Synchro Burpee

400 m Run