CrossFit

Metcon

For time:

2k Row (or 1 Mile Run)

21 T2B

100 Double Unders

1k Meter Row (or 800 Meter Run)

15 T2B

75 Double Unders

500 Meter Row (or 400 Meter Run)

9 T2B

50 Double Unders

Spark

AMRAP 28 with a Partner (Named Spark 30 Rep AMRAP)

30 Partner WBS (20/14)

30 Burpees

30 Pull-Ups

30 Push-Ups

30 Box Jumps

30 Alt. DB Hang Snatch (40/25)

300 Meter Run with Partner

Masters

For time:

400 m Sled Push

100 Box Jumps

100 Wall Balls

100 DB Hang Squat Cleans #40/20

400 m Sled Push