CrossFit

METCON

AMRAP 28 w. a partner:
300 Double Unders
200 Calorie Row
100 Hang Power Cleans (135, 95)

**WHITEBOARD BRIEF**

– Metcon: Work with a partner today to come up with a good strategy that will keep you consistent throughout. Your rowing transitions will likely be the difference today so you’ll need a plan beforehand. Keep in mind that rowing “fast” is not the most efficient way to row. Focus on long powerful strokes with a controlled recovery to the catch position.

Spark/ Masters

METCON
AMRAP 30 – with a partner
Partner A:
10 Push Up
15 Box Jump 24″/20″
20 Single Arm DB Snatch #40/30
Partner B:
400 m Run
*Partner A completes AMRAP as Partner B runs. Partner B picks up where Partner B left off, and Partner A leaves for run
Score = total rounds of work complete