CROSSFIT

IN TEAMS OF 2…

ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.
**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

SPARK

IN TEAMS OF TWO

EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 Max Rep Strict Pull-Ups*
P1 run while P2 completes Pull Ups. Then switch . . .

-Rest 2:00 b/t P1 & P2-

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :45 Max Rep Strict Press (65/45)
P1 Rows while P2 completes strict presses. Then switch. . .

*Option for Banded Strict Pull-Ups

(Score is Total Reps of Strict Pull-Ups & Strict Press)