CROSSFIT

HOWL AT THE MOON

IN TEAMS OF 2…

AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls (20/14)|(14/10)
5 Hang Power Cleans (155/105)|(115/75)
10 Box Jump Overs (24/20)

*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “”OFF”” interval. Pick up where you left off.

**Strict HSPU optional.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

SPARK

SON OF A GUN

IN TEAMS OF 2…

AMRAP x 22 MINUTES*
50/40 Cal Bike, 64/50C ROW
150m KB Farmer Carry (Athlete Choice)**

*While Partner 1 is Biking, Partner 2 holds a Wall Sit or Plank Hold. Once the hold is broken, partners must switch positions. Work can only be performed while the static hold is maintained. For the Carry, partners walk together and switch as needed. KB can not touch the ground. If KB touch the ground, both partners must stop and perform 5 Burpees each.

(Score is Rounds + Reps)