Saturday Partner WOD – 7/27/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Jog 2 laps

10 Spider lunges

10 Caterpillars no push up

10 Broad Jumps + 2 air squats

AMRAP x 5 MINUTES

5 Barbel deadlifts

10 muscle cleans

5 push ups

10 Air squats

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

200m Run

-Rest 1:30-

AMRAP x 12 MINUTES

3 Power cleans 135/95#

6 Push ups

9 Air squats

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 3 – 6 – 9.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

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