CROSSFIT

IN TEAMS OF 2…

1. 3 ROUNDS FOR TIME
   400m Run
   40 Hang Power Cleans (155/105)|(115/75)
   200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

(Score is Time)

Immediately Into…

ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

(Score is Weight)

SPARK

FOR TIME*
1 Mile Run
80 Goblet Forward Step Lunges (70/53, 53/35)
80 Push Press (2 DB’s) (50’s/35’s, 35’s/20’s)
800m Run
40 Back Step Lunge
40 Push Press
400m Run
20 Back Step Lunge
20 Push Press

*Partners will complete runs together and split other work as needed. While P1 works on Lunges while P2 holds Plate (45/35) OH. While P1 works on DB Push Press while P2 Holds Parallette L-Sit or Tuck Sit.

(Score is Time)