CrossFit
PARTNER WORKOUT
IN TEAMS OF 2...
18 ROUNDS FOR TIME
4 Burpees Over the Bar
6 Hang Power Clean
100m Run
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CrossFit
AMRAP 18 Minutes
20 Box Jumps (24/20)
20 "Lunge" WallBall Shots
*Athlete executes an
alternating reverse lunge
with a toss to the 10' target.
CrossFit
EXTENDED WARM-UP
EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike/Ski/Row
(Moderate Effort)
MIN 2 - 5 Tempo Strict Pull-Ups (1111)
CrossFit
3 Rounds
2 Min to Row 500/400M (rest remainder of time)
2 Min - Heavy Suitcase Carry
2 Min AMRAP of 10 Double Unders and 10 Pushups
Rest 2 Minutes
Score is Slowest Row
CrossFit
20 Minutes to Build to 3 RM
Clean and Jerk
Power or Squat (Athletes Choice)
Fitness
CrossFit
Fitness
AMRAP x 20 MINUTES
15/12 Cal Bike/Ski/Row
15 DB Bench Press on Med Ball 20/15#
3 Wall Walks
Rx
CrossFit
Deadlift
15 Minutes to Build to a Heavy 1 Rep
Rip Cord
4 Rounds for time
15 Ring Rows
15 Deadlifts
Run 400M
CrossFit
5 Rounds for Reps 1 Minute per Station
Back Rack Lunge
Box Jump Overs
Hang Power Cleans
Situps
Rest
CrossFit
PARTNER WORKOUT
IN TEAMS OF 2...
3 ROUNDS FOR TIME*
1000m Row
80 Wall Balls
60 Burpees
*P1 works while P2 rests.