10/08/2016

Posted: October 7, 2016 in Uncategorized

26 2 CrossFit – CrossFit

Metcon (Time)

-Warm Up-

12 Round Tabata: Partner Over Unders, Junkyard Dog, Alternating Push Ups

* 1: O/U P1 2: O/U P2 3: JD P1 4: JD P2 5: APU P1&2 6: APU P1&2, repeat!

-Partner WOD-

For Time (30 minute cap):

50 cal Row

40 OH Plate Lunges (45/25)

30 Push Ups

20 Burpee Box Jumps

10 Turkish Get Ups (53/35)

20 Burpee Box Jumps

30 Push Ups

40 OH Plate Lunges

50 cal Row

** Work must be split equally, completing each movement before moving on to the next

Extra Work:

1.) 8x250m Row, rest :40 seconds between (Maintain desired 2km pace)

2.) Tabata: Static Bar Hang

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