CF PARTNER WOD
Warm-up:
10 Minute AMRAP:
Partner A: Row 150
Partner B: 5-7 Burpees
*Switch back and forth.
Metcon:
RX
In teams of two, alternate full rounds
AMRAP 25 Minutes:
40 Double-unders
8 Goblet Squats (70/53)
8 Toes to Bar
SCALED/LITE = 60 Singles & (53/35) or lighter.
CF OPEN GYM WOD
Warm-up:
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Row 500m
Strength:
Pause Low Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
Metcon:
For Time:
50 Single Arm Dumbbell Hang Clean and Jerk 50/35lbs
100 Double Unders
40 Chest to Bar
100 Double Unders
30/25 Calories on Assault Air Bike
100 Double Unders
40 Toes to Bar
*Scaling Options:
Single Unders
Pull Ups
Sit Ups intead of T2B
Any machine instead of Bike