CrossFit

Metcon

With a running clock with a partner:

0:00 – 15:00

5:00 AMRAP – Calorie Bike or Row

5:00 AMRAP – Wall balls (20, 14)

5:00 AMRAP – Calorie Bike OR Row

18:00 – 28:00

5:00 AMRAP – Curtis Ps (135, 95)

5:00 AMRAP –  Power Clean + S2OH (135, 95)

Spark

Metcon

AMRAP 10 – with a partner

3 Push Up

6 KB Deadlift 70/53

9 Walking Lunge

*1 partner does full round*

2:00 REST

AMRAP 10 – with a partner

3 Burpee

6 Air Squat

9 MB Sit Up 20/14

*1 partner does full round*

2:00 REST

AMRAP 10 – with a partner

3 Goblet Squat 53/35

6 KBS 53/35

9 Ring Row

*1 partner does full round*