Thursday: Spicy Couplets..

CROSSFIT

On a continuously running clock - 

At 0 mins - 

21-15-9 of:

Bike erg
KB swing

* 6 min cap

At 12 mins - 

21-15-9 of:

Ski erg cals (16-12-8 girls)
Front squat

* 6 min cap

FITNESS

AMRAP in 12 mins:

3-6-9-12 etc of - 
Row calories
Rower Knee tucks
Bear crawl shuttles
Single leg v-ups

At 14 min mark - 

15 Partner over and unders each

At 20 min mark - 

AMRAP in 9 mins:

4-8-12-16 etc of - 
Row calories
Jump to straddle
Gorilla walk shuttles
Bicycle crunches

At 31 min mark - 

3 laps partner leap frog the green

At 37 min mark - 

AMRAP in 6 mins:

5-10-15-20 etc of - 
Row calories
Mountain climbers
Side to side shuttles
Ankle taps