WODWorkout of the Day

Spark 2/19

CrossFit 757 – SPARK Metcon

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Metcon (AMRAP – Rounds and Reps)

Amrap 15

200m Run

10 KB Snatch Right (1.5/1)

10 KB Snatch Left (1.5/1)

5 Bar Muscle-ups

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Roses are Red. Violets are Blue…so are wall balls.

CrossFit 757 – CrossFit

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Metcon (AMRAP – Reps)

With a partner:

Amrap 5

Wall Balls (20/14)

*non-working partner in wall sit

Amrap 5

KBS (1.5/1)

*non-working partner OH plate hold (45/35)

Amrap 5

Box Jumps (24/20)

*non-working partner plank hold

Amrap 5

Slam Balls (20/15)

*non-working partner kb suitcase hold (2/1.5)

**Emom 5 synchronized burpees w/partner
-One partner is working at a time but can switch anytime during each 5 min amrap

-Non working partner must remain in hold and partners must switch off if partner 2 needs rest

-EMOM partners will stop and complete 5 synchronized burpees then continue their reps (workout will begin with 5 burpees)

-score is total reps for 4 movements

-no transition time

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