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PARTNER CROSSFIT

WARM UP

300m machine

then:

2 Rounds:

20m Toe Touches

20’ Knee Hug-to-Chest

20m Side Shuffle

10 Air Squats

20m High Knees

20m Butt Kickers


STRENGTH

Double Dumbbell Overhead

Squat (4×10 Work to a heavy 10 rep)

45” low plank hold btw sets


PARTNER WOD (cap30)

Buy in 50 Partner Medball-Toss Sit-ups

Then:

2 ROUNDS FOR TIME:

40 Synchro Box Step-ups

30 Synchro Burpees

2k Row (split 200m increments)


TEAM OF THREE OPTION•

•All three athletes perform the synchro options together.

•Team of three will increase the row to 2400m

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