CROSSFIT

IN TEAMS OF 2…

AMRAP x 20 MINUTES*
20-40-60-an so on…
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press
Cal Row**

*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.

(Score is Rounds + Reps)

SPARK

IN TEAMS OF 2…

20 Synchro Lunge (R) + Lunge (L) + Squat
20cal Bike (10 each)
30 Synchro Lunge (R) + Lunge (L) + Squat
40cal Bike (Alt every 10)

-Rest 1:00-

5/5 Synchro Single DB Clusters
20cal Bike (10 cal each)
10/10 Synchro Single DB Clusters
40cal Bike (Alt every 10)

(Score is Reps)