A. Warm Up
7 minutes of a game or general movement
7 Minutes of movement review and warmup
B. Metcon (Time)
Race to 100:
In the first 30s, partner A will Sprint for 10s on the assault bike or rower. You then have 20s to transition, Partner B rides for 10s in the next 30s window.
Courtesy of TTT
C. Get A Grip (Time)
Teams of two must complete 100 reps of the following complex:
1 squat clean
1 front squat
1 push press
1 push jerk
The weight cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 3 laps before he or she may receive the weight back from his or her partner.
Scale as needed
*Courtesy of CrossFit Invictus
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)