CROSSFIT

IN TEAMS OF 2…

SHARKS AND MINNOWS

AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35)|(35/20)
3 DB Renegade Rows*

Immediately Into…

AMRAP x 9 MINUTES
30 Double Unders
1 Rope Climb

Immediately Into…

AMRAP x 9 MINUTES
3 DB Devil’s Clean (50/35)|(35/20)
3 DB Renegade Rows*

(Score is Total Rounds + Reps)

*1 Rep = Push + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.

SPARK

HANSEL AND GRETEL

IN TEAMS OF 2…

AMRAP x 9 MINUTES*
100m Run
10 Ring Rows
10 Russian KB Swings (70/53)|(53/35)

-Rest 1:00-

AMRAP x 7 MINUTES
100m Run
8 Ring Rows
8 Russian KB Swings

-Rest 1:00-

AMRAP x 5 MINUTES
100m Run
6 Ring Rows
6 Russian KB Swings

-Rest 1:00-

AMRAP x 3 MINUTES
Max Synchro Burpees

*P1 works through 1 full round of the complex while P2 completes Max Burpees. Once a full round is complete partners switch.

(Score is Total Burpees)