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PARTNER CROSSFIT

WU

400m

10 Spiderman & Reach

20 Samson Stretch

10 Deadlift ( empty barbell )

10 Good Morning ( empty barbell )

10 Shoulder Press ( empty barbell )

10 Sit Ups


STRENGTH

4 x 5

Power clean

4 x 5

Push press from ground


PARTNER CONDITIONING

AMRAP 20 :

Buy In:

60m Partner Carry (each)

Then:

Partner A completes 1 round of:

15 KBS #16/12

10 Burpees

5 Ground-to-Overheads #30/15

While Partner B performs:

Max Wall Ball Shots #14/10

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

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