CrossFit

METCON

In teams of 3:
AMRAP 30:
Buy-in:
3 Mile Run,
Remaining time AMRAP:
30 Barbell Rows (135, 95)
30 Wall Balls (20, 14)
30 Pull-ups
30 Box Jumps w. step down (24, 20)
*One person works. Split as desired

**WHITEBOARD BRIEF**

– Metcon: Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. Nothing today should stop you in your tracks though and should be able to move consistently splitting work with your partner as you see fit.

Spark/ Masters

METCON
AMRAP 10 – with a partner
3 Push Up
6 KB Deadlift
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
*1 partner does full round*
2:00 REST
AMRAP 10 – with a partner
3 Goblet Squat
6 KBS
9 Ring Row
*1 partner does full round*