CROSSFIT

HELEN

3 ROUNDS FOR TIME
400m Run
21 American KB Swings (53/35)
12 Pull-Ups

(Score is Time)

FINISHER

IN TEAMS OF TWO…

FOR TIME*
30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
30 Synchro Push-Ups*

*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.

(Score is Time)

SPARK

PUMP

E2:15 x 6
10 Good Push-Ups
5 Heavy Squats

(Score is Total Reps)

WORKOUT

2 AMRAP x 8 MINUTES
10 Pull Ups
10c Row
50 Double Unders (75)

-Rest 2:00-
(Score is Rounds + Reps)