CROSSFIT

KATE AND MATTHEW

IN TEAMS OF 2…

AMRAP x 8 MINUTES*
8 Waist to Overhead (95/65)|(65/45)
20 Air Squats

-Rest 1:30-

AMRAP x 6 MINUTES
6 Waist to Overhead
15 Air Squats

-Rest 1:30-

AMRAP x 4 MINUTES
4 Waist to Overhead
10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach

(Score is Total Rounds + Reps)

SPARK

LATMAN AND ROBIN

IN TEAMS OF 2…

AMRAP x 12 MINUTES*
12 Toes to Bar
8 Power Cleans (50’s/35’s)|(35’s/20’s)

-Rest 2:00-

AMRAP x 12 MINUTES*
12 Toes to Bar
6 Hang Power Cleans

*P1 works through one full round while P2 completes Max Cal Bike. Once a full round has been completed P1 & P2 switch.

(Score Total Cals)