A. Warm Up
For 12-15 minutes With a partner 1 person rows as close to 100m as possible, for every meter over or under 100m they are, 2nd person does BURPEE BOX JUMPS Race is to 1500m B. Metcon (AMRAP - Reps) 12 Minute AMRAP with a partner: 40 Dumbbell Squat Cleans 50 Pull-ups 40 DB Push Press 50 Goblet Squat 40 DB Burpees No requirement for weight, choose a weight that you and your partner agree on and have some fun! C. Metcon (Time) @ 15:00 mark For time: 6 Lap Partner Weighted Relay Partner A Performs: 10/7 HSPU then a 1 lap weighted run Upon return, Partner A tags partner B and continue that pattern until 6 laps have been completed. RX+ 10/7 HSPU and 30/25 wall balls RX 15/10 Pushups and 20/16 wall balls Scale 15/10 Modified Pushups with lighter wall balls D. Metcon (Time) @ 25:00 For Time: 6 lap run relay Each partner must perform a buy in of 20 jumping lunges before every run. Alternate until 6 total laps have been completed. E. Metcon (Time) @ 32:00 1,000m row relay (switch every 250) a buy in of 10 TTB must be completed before rowing. RX+ 10 TTB Rx 10 HLR Scale is 15 situps
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |