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)