CrossFit WOD for Saturday 9-2-2017

WOD

Sep 1, 2017

Warm Up:

A game

METCON – 36 min AMRAP with a partner:

  • 20 T2B
  • 200m Run
  • 20 HPC (L1 75/55 RX 95/65 +115/75)
  • 200m Run
  • 20 Bar Facing Burpees
  • 200m Run
  • **Split evenly-Total Reps between the two

-OR- Festivus 

  • 9-Minute AMRAP

    3 Minutes
    – Box Jumps 24/20 (20/20)
    – Partner Holds Front Rack 95/65 (75/55)

    3 Minutes
    – Pull-ups (Intermediate) / Ring rows (Novice/Masters)
    – Partner Holds Tricep-extension On Box

    3 Minutes
    – Shoulder-to-overhead (same weight as above)
    – Partner Holds Bar Hang

  • With a 10-Minute Running Clock

    PART 1

    – 60 Row-Over Burpees
    – While Your Partner Does Single Unders (SU)
     
    Partners must switch if the rope jumper stops or misses.

    PART 2

    – Calorie Row
    – While Your Partner Does Wall Balls

    Partners must switch if the ball hits the ground. 

  • With a 4-Minute Time Cap
    2 Rounds for Time

    – 20 Dumbbell Reverse Lunges (10/leg)
    – Partner Wheelbarrow Walk 7 yards
    – 20 Dumbbell Cleans
    – Partner Wheelbarrow Walk 7 yards 

 

 

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