CrossFit

Metcon

AMRAP 25 with a partner:

100 Double Unders

80 Calorie Row

60 Burpees

40 Walking BW Lunges

20 C2B Pull-ups

*One person works at a time – split as desired.

Spark

Circuit – 5 Rds (:30 on/:30 off)

Box Jumps 24”/20”

Push-Ups

Strict Pull-Ups

Air Squats

Burpees

Renegade Row 35/20

SCORE: Total # of reps

Masters

Gymnastics Skill

Handstands Week 1

Handstand Hold 20-30s 

20 Shoulder Taps

Hollow Hold 20-30s

Metcon

With 20 Minutes on the Clock and a Partner

0:00-5:00

Max Cal on Rower

5:00-10:00

DB Squat Clean Thruster #25/35

10:00-12:00

REST

12:00-15:00

Max Cal on Rower

15:00-20:00

Burpees

**One Partner Works at a Time**