CROSSFIT

KOBY AND SHAQ Pt1

IN TEAMS OF 2…

1.) AMRAP x 25 MINUTES
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

(Score is Rounds + Reps)

Immediately Into Part 2…

KOBY AND SHAQ Pt2

2.) ON A 10:00 RUNNING CLOCK…
Both Partners build to a Heavy 1-Rep Deadlift**

(Score is Combined Weight)

*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.
**For the DL, partners share barbell and add up combined heaviest weight.
***Workout inspiration from Hero Workout ‘SCOOTER’

SPARK

Angel In The Outfield

IN TEAMS OF 2…

AMRAP x 25 MINUTES*
15 Synchro Alt. Up-Down DB Devil Press (50/35)|(35/20)*
30 Wall Balls (20/14)|(14/10)
60/48 Cal Row
90 Double Unders

*P1 and P2 must be synchronized at the bottom of the Up-Down and the top of the Devil Press. Split all other work as needed, P1 works while P2 rests.

(Score is Rounds + Reps)