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PARTNER CROSSFIT

WARM UP


3 Rounds:


200m machine


10 HR Push-ups


10 Jumping Squats


10 PVC Pass Throughs


METCON


RX


In teams of two, alternate rounds


AMRAP 12:


12 Wall Ball 


6 (Rx) Burpees to target /(Sc)

standard Burpees


-Rest 5min-


AMRAP 12:


100m machine


15 KB Swings


LITE


In teams of two, alternate rounds:


AMRAP 12:


6 WB


3 Burpees


-Rest 5min-


AMRAP 12:


100m machine


10 Russian KB Swings


STRENGTH(complete after Metcon): 


Pause Power Clean


4×3 


Jerk the final rep of each set


Hang Clean and Jerk (above knee)


Every 2 Minutes for 12 Minutes

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