CROSSFIT

ROSS AND RACHEL

IN TEAMS OF 2…

FOR TIME*
800m WB Run
80 Wall Balls (20/14)|(14/10)
80 Push-Ups**
60 Wall Balls
400m WB Run
40 Synchro Push-Ups
40 Wall Balls
800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.
**Hand Release Push-Ups Optional

(Score is Time)

OR 40:00 ROMWOD Range Of Motion Workout

SPARK

CAGNEY AND LACY

ALL Individuals 400m Med Ball Run on a three minute clock. At the 3:00 mark the 12:00 Partner AMRAP begins

IN TEAMS OF 2…

AMRAP x 12 MINUTES*
3 Power Cleans (50’s/35’s)|(35’s/20’s)
5 Bar Facing Burpees

*P1 completes one full round while P2 rests.

(Score is Rounds + Reps)