CROSSFIT

FOR TIME*
180/140 Cal Row
150 Wall Balls (20/14)|(14/10)
120 Box Jump Overs (24/20)
80 Alt. Pistols
40 Sumo Deadlifts (275/185)|(185/135)

*P1 works while P2 rests. Split work as Needed. Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to next movement of choice.

(Score is Time)

KG WB: (9/6)|(6/5)
KG BB: (125/85)|(85/60)

Pistol Option 1: Alt. Heel Elevated Pistols
Pistol Option 2: Alt. Single Leg Box Squats

SPARK

IN TEAMS OF 2…

AMRAP x 6 MINUTES*
50m Run
30 DB Alt Thruster 50/35
15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
100m Run
30 Pull-Ups
15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 10 MINUTES
200m Run
30 Hand Release Push-Ups
15 Synchro Sit-Ups

*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together.

(Score is Total Rounds + Reps)