CROSSFIT

BACK TO CROSSFIT SATURDAY IN TEAMS OF 2… FOR TIME 20 Deadlifts (225/165)|(165/125) 40/30c Bike or 55/45c Row or (600m Run if necessary) 20 Deadlifts 60/48 Cal Bike or 85/70c Row or (800m Run if necessary) 60 Pull-Ups 20 Deadlifts 90/72 Cal Bike or 150/125c Row or (1200m Run if necessary)** 60 Pull-Ups 80 Burpees Over Bar *P1 works while P2 Rests. Split reps as needed. **Each partner Alt 200m on the run (Score is Time)

SPARK

BACK TO SPARK SATURDAY IN TEAMS OF 2… FOR TIME 20 Deadlifts (2 KB’s 200/140, 140/106) 40/30c Bike or 55/45c Row or (600m Run if necessary) 20 Deadlifts 60/48 Cal Bike or 85/70c Row or (800m Run if necessary) 60 Pull-Ups 20 Deadlifts 90/72 Cal Bike or 150/125c Row or (1200m Run if necessary)** 60 Pull-Ups 80 Burpees Over Bar *P1 works while P2 Rests. Split reps as needed. **Each partner Alt 200m on the run (Score is Time)