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CrossFit

PARTNER DAY

WARM UP

- 200m Machine

- 10 Air squat

- 5 inchworm to push ups

- 5 Empty bar shoulder to overhead

- 5 Empty Front squat


STRENGTH

In Pairs:

- Find you’re 1RM Front squat

Then immediately into..

3 Rounds:

- 12 DB Deadlift

- 9 DB step ups

- 6 Shoulder press


TEAM WOD

For time: (cap25)

- 100 Cal Machine

* Partner 2 : 2 KB hold

- 100 Wall-balls

* partner 2 : Overhead bar hold

Then ..

30 - 20 - 10

- Sync DB Thruster

- Sync Knees to elbow

- Sync Push ups

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