CROSSFIT

IN TEAMS OF 2…

AMRAP 6:00
200M RUN (One partner at a time)

REST 1:00

AMRAP x 16 MINUTES*
12 Up-Downs
6 DB Renegade Rows (Athlete Choice)**

*1 Rep = Push-Up + Row R + Row L

*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.

(Score is Total Cals)

SPARK

EMOM x 8 MINUTES
MIN 1 – P1-8 DB Squat Cleans + P2 Max Double Unders
MIN 2 – P2-8 DB Squat Cleans + P1 Max Double Unders

into…

EMOM x 8 MINUTES
MIN 1 – P1-20 Air Squats + P2 Max Alt V Ups
MIN 2 – P2-20 Air Squats + P1 Max Alt V Ups

into…

EMOM x 8 MINUTES
MIN 1 – P1-15 Box Jumps+ P2 Max Push Ups
MIN 2 – P2-15 Box Jumps+ P1 Max Push Ups

(No Measure)