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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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