Back East CrossFit – CrossFit
Partner WOD
Metcon (Time)
On a 24 min clock
4 rounds
20 Synchronized wall balls
20 Push ups
20 Box jump overs
Then in remaining time AMRAP meters on rower
– Wall balls are done with each person using their own medball, moving together.
– The push ups are done together for 20 reps total. Both partner in plank position, one person does a push up while the other holds. Alternate every rep until 20 are done.
– Box jumps are one person working at a time for 5 reps, then switch until 20 total are complete.
Metcon (Distance)
Max meters on rower
Metcon
Metcon (Time)
Individual workout
20 min Clock
5 Rounds for time
20 wall balls
10 push ups
10 box jump overs
In remaining time complete max meters on the rower.
Metcon (Distance)
Max meters on rower
0 comments on “Saturday”