Knockout is running the Spartan Race Saturday, April 4th at 8:00am. Registration is Open now! Get Signed up!

Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 25
9 Front Squats 115/85
7 Burpee Box Jump Overs 24/20
5 Bar Muscle-Ups
200m sand bag Run
*Both partners run
Metcon (Time)
100 air squats for time
5 burpees EMOM
Burpees start on min 0