Partner WOD – 4/27/19

Back East CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 2

On a running Clock

0:00 – 10:00

30 Front squats 185/125#

50 Chest to bar pull ups

10:00 – 20:00

1600 meter row OR 3200 meter bike

20:00 – 30:00

4 Rounds for time

10 Box jump overs 24/20″

10 HSPU (Kip allowed today)

30:00 – 40:00

3 lap Farmer carry 53/35s

40:00 – 50:00

24 – 18 – 12

Toes to bar

Burpees

50:00 – 60:00

150 Wall ball shots 20/14#

60 – until done

60 OHS 95/65#

Run 1 lap each time you switch
Mark time for each 10 min section, score will be total time combined for all sections.

Scales:

C2B Pull-ups – regular pull-ups, jumping chest to bar pull ups or ring rows

HSPU – Reduced range of motion, piked on a box or floor. Kipping is allowed.

Toes to bar – K2E, strict leg raises, or toes to a KB.

Barbell and other items – scale the weight unless you are unable to do the movement we can find an alternative for you.

Each section should be able to be completed under 8 minutes. Details on how to split reps will be discussed in class.

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