CROSSFIT

STRENGTH

Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

IN TEAMS OF 2…

AMRAP x 15 MINUTES*
15 Box Jumps (24/20)
10 Burpees
5/5 Single DB Shoulder to Overhead (Athlete Choice)

*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

(Score is Rounds + Reps)

SPARK

EMOM 24:00
Switch partners every :15
MIN 1 – Pull Ups
MIN 2 – KB Swings
MIN 3 – Burpees
MIN 4 – Double Unders
MIN 5 – Box Jumps
MIN 6 – Rest