CROSSFIT

ROSE AND JACK PART 1

Front Squat for load:
#1: 5 reps

ROSE AND JACK PART 2

FOR TIME**
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike or 100/85c Row

*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.

(Score is Time)

SPARK

BABY AND JOHNNY

IN TEAMS OF 2…

AMRAP x 24 MINUTES*
14 Toes to Bar
28 Alt. DB Devil’s Press (50/35)|(35/20)
14 Toes to Bar
100m DB Suitcase Carry
200m Run

*Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position. Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together.

(Score is Rounds + Reps)