CROSSFIT

IN TEAMS OF 2…

AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

(Score is Total Reps)

SPARK

IN TEAMS OF 2…

EMOM x 24 MINUTES*
MIN 1 & 2 – AMRAP of 5 Box Jumps (30/24) + 5 DB Front Rack Lunge-Lunge-Squats (50’s/35’s)|(35/20)
MIN 3 & 4 – Complete Cardio of Choice**

*Partner 1 is doing the AMRAP, while P2 is completes the Cardio of Choice. After 2 Minutes, Partners will switch.
**Cardio Choice Options…
300m Run
30/25 Cal Row
25/20 Cal Bike

(Score is Total Reps)