CrossFit

METCON

AMRAP 28 w. a partner:
28 Box Jumps w. step down (24, 20)
28 T2B
800 Meter Run
28 Burpees
28 SDHP (53, 35)

**WHITEBOARD BRIEF**

– Metcon: Today you’ll partner up with the goal of splitting work in half, and being able to sustain sets of 14 for the entire workout. The 800-meter run can be broken up however you see fit.

Spark

STRENGTH
Row-Rotate-Press x 20
Serratus Sit Up x 12
Mini Band Lateral Walk x 20 right/left/fwd/bkwd

METCON
Every 4:00 for 20:00 (5 sets)
250 m Row
10 Front Rack Reverse Lunge (total) #40/30
10 V-Up

Masters

STRENGTH
Banded Bird Dogs x 10 each leg
Wall Slides x 12
Mini Band Knee Pulls x 20

METCON
**Last Tested 2/20/19**
30 Box Jump
30 Pull Up
30 KBS
30 KB Lunge
30 T2B
30 Push Press
30 Hang Squat Clean
30 Wall Ball
30 Burpee
30 Double Under
**30 min CAP**