CROSSFIT

JOHNNY AND BABY

IN TEAMS OF 2…

AMRAP x 25 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

SPARK

HARRY AND SALLY

IN TEAMS OF 2…

FOR TIME
20 Pull-Ups*
30 “Partner Pass” Wall Balls (20/14)|(14/10)**
40 DBL DB Box Step-Overs (50/35)|(35/20)|(24/20)*

30 Pull-Ups

40 “Partner Pass” Wall Balls

60 Single DB Box Step-Overs*
40 Pull-Ups
50 “Partner Pass” Wall Balls
80 Box Step-Overs***

*P1 works while P2 rests. Split work as needed.
**See Video for detail. 1 Rep = Each time ball touches the target.
***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB’s. P1 cannot complete reps if DB’s are not held during Step-Overs. Switch as needed.

(Score is Time)