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PARTNER CROSSFIT

WU

Round 1:

2x :

Partner 1: 100m Jog

Partner 2: PVC Overhead Alt. Lunges

Round 2:

2x :

Partner 1: 50m Side Shuffle Each Direction

Partner 2: Alt. Lateral Lunges

Round 3:

2x :

Partner 1: 100m Run Backwards

Partner 2: Front Squat


STRENGTH

Build up in 4 sets:

5 deadlifts

4 push jerks

3 squat clean

-Rest 1’ between sets.


CONDITIONING

“THE NANCY COMPLEX”

5 rounds for time:

25 CAL Assault Bike (35 Row)

9 Deadlifts #43 – Int #35 – Beg #25

6 Push Jerks

3 Squat Clean

*Score: time

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