CrossFit

Metcon

AMRAP 30 with a partner – not for score:

180 Ft. Farmer Carry – AHAP

180 Ft. Sledpush – AHAP

180 Ft. DB Walking Lunges – Moderate weight

Rest as needed between rounds. Split however desired.

SPARK

Filthy Fifty Partner Style

AMRAP 28

50 Box Jumps 24/20

50 Jumping Pull-Ups

50 KBS 53/35

50 Walking Lunges

50 K2E

50 Push Press 40/25

50 Supermans

50 Wall Balls 20/14

50 Burpees

50 Double Unders

*enter the time it took you to finish 1 round in notes

L3: lower box, 44/25, 35/20, Singles x2

L2: Step-ups, 35/20, 30/15, 14/10, Singles x2, 40 reps

L1: Step-ups, 25/10, 20/8, 10/8, Singles x1, 30 reps

Last done 9/7/2019