CROSSFIT

RUN OF THE MILL

IN TEAMS OF 2…

FOR TIME*
Team Run 2 Miles**
120 Back Squats (Team Choice)***
120 KB Swing (53/35)|(35/26)
120 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

(Score is Time)

SPARK

GUN RANGE

IN TEAMS OF 2…

3 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike OR 14/9C ROW
7 Burpees to a Target
5 Shoulder to Overhead (50’S/35’s)|(35’s/20’s)

-Rest 1:00 b/t Sets-

*P1 completes a full round while P2 Rests. Once a full round is complete P1 and P2 switch. Pick up where you left off.

(Score is Total Rounds + Reps)