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