CROSSFIT

IN TEAMS OF 2…

2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)**
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders

*P1 works while P2 Rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

SPARK

IN TEAMS OF 2…

AMRAP x 16 MINUTES*
6 Push Press (50’S/35’S)|(35’S/20’S)
8 Push-Ups
10 Box Jump Overs (20)

*P1 completes one full round, while P2 holds a Push-Up Plank or Elbow Plank. Once P1 finishes all 24 reps, they then switch.

(Score is Rounds + Reps)