CrossFit

AMRAP 20 

With a Partner

20 Back Squat (135/95)

30 Hand Release Push-Ups

30 Front Squats

30 Hand Release Push-Ups

40 Overhead Squats

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

Spark

Metcon

IN TEAMS OF 2…

AMRAP x 20 MINUTES* 

200m Run 

10 Pull-Ups 

5 DB Hang Clean to OH #40/20

*P1 completes a 200m Run. P2 AMRAPs 10 Pull-Ups + 5 Hang Clean to OH. When P1 returns P2 goes out on the 200m Run. When P2 returns they pick up where they left off.