CROSSFIT

TURF TOE

IN TEAMS OF 2…

FOR TIME
175/140 Cal Bike
150 Toes to Bar
120 Synchro Walking Lunges

*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.

(Score is Time)

FINISHER OR STRETCH

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single DB Hammer Curls
MOVT 2 – Single DB Front Raise

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

SPARK

DUAL CITIZENSHIP

IN TEAMS OF 2…

AMRAP x 24 MINUTES*
10 Pull-Ups
12 Burpees
10 Sit-Ups
12 Dbl DB Ground to Overhead (40s/25s)|(20s/10s)

*P1 Runs 400m while P2 does AMRAP. Once P1 returns, they will pick up where P2 left off. P2 then goes on a 400m Run.

(Score is Rounds + Reps)