PARTNER WOD

Warm-up
3 Steady Rounds:
10 Goblet Pause Squats
15 Sit Ups
200m Run

MetCon:
RX
In teams of two, alternate full rounds
AMRAP 12 Minutes:
6 Burpee Box Jump-overs, 24/20″
12 Alternating DB Snatches (55/35)

-rest 4 min. then-

AMRAP 12 Minutes:
7 Pull-ups
14 KB Swings, 53/35lbs

SCALED
-20/16" box
-band assisted pull-ups
-44/26lb kettlebell

Strength (optional):
Find 2RM Bench Press
Use partner for spotter.

CF OPEN GYM WOD

Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

Strength
Find 2RM Bench Press

Metcon 1:
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Metcon 2:
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees