Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Partner WOD

GRIFF :

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

& then:

5:00 AMRAP

Max Effort Double Unders /10 Ring Push-ups

5:00 AMRAP

ME Reverse Burpees / 10 Wtd Step Ups

5:00 AMRAP

ME Goblet Squats / 10 Pull-ups

(While Partner A works on ME movement, Partner B is pace setter with the 10 reps of other movement, then switch)