CROSSFIT

PARTNER WORKOUT

IN TEAMS OF 2…

ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups

Immediately Into…

AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**

*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until partner is hanging again.

*Pull-Up Bar / Target ideally 6″” above standing reach.

(Score is Rounds + Reps)

SPARK

EXTENDED WARM UP

EMOM x 8 MINUTES
MIN 1 – 1 Snatch Deadlift + 4 Alt Hang Power Snatches
MIN 2 – 2 Kip Swings + 2 Kipping Knee Raises + 2 Knees to Elbow

*Start Light and Build to Moderate Weight.

(Score is Weight)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 22 MINUTES*
30 Double Unders
15 Knees to Elbow
6 Alt Hang Power Snatches (50/35)|(35/20)

*P1 will go out on a 400m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.

(Score is Rounds + Reps)