CrossFit

Metcon

With a running clock with a partner:

0:00 – 15:00

5:00 AMRAP – Max 100m Intervals Farmer Carry

5:00 AMRAP – Wall balls (20, 14)

5:00 AMRAP – Max 100m Intervals Sprint

18:00 – 28:00

5:00 AMRAP – Curtis Ps (135, 95)

5:00 AMRAP –  Power Clean + S2OH (135, 95)

*One person works at a time – split however desired. Score = total reps

– Goal: Have fun and come up with strategy to keep work output consistent. Barbell loading should be light enough to complete sets of 3-5 at a time of PC/S2OH & 1-2 Curtis Ps at a time.

Spark

Metcon 

With a Partner For Time

150 Wall Balls #20/14

250m Run (Together)

150c Bike

250m Run (Together)

150 Sit Ups

250m Run (Together)

150 Wall Balls

250m Run (Together)

150 Sit Ups

250m Run (Together)

35:00 Cap