CrossFit FC East – L.I.F.E.

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Warm-up

6 min Amrap

:30 Ski or Row

6 Lunges

6 lightweight Alt Dumbbell Snatch

12 Step ups

Metcon (AMRAP – Reps)

Team of 2

16 min Amrap

Partner 1: 10 calorie Ski/Row + 10 Air Squats

P2 Amrap:

10 Lunge steps

12 Alternating Dumbbell Snatch

14 Step ups

Partner two continues to work through the AMRAP while partner one does one round of their work. When partner 1 is done, they switch. Partner 1 should pick-up in the AMRAP where partner 2 left off.

Score is REPS of the AMRAP

cool down

Cool down

2 min walk

Mobility

Calf stretch

Twisted cross

Seal pose