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Affiliate name: MP CrossFit
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Conditioning:
Partner WOD
Complete as many rounds and reps as possible in 9 minutes of:
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)
For score
Partners do equal work on each exercise. Only one working at a time.
Rest 5 minutes, then…
Complete as many rounds and reps as possible in 7 minutes of:
Bear Complex† (135/93)
For score*
*Partner A does 1 complex, partner B does 2 complexes, partner A does 3 complexes, and so on…
Each partner must complete their given number before tagging out to other partner to advance to next round.
†Bear Complex is: Clean⇒FSQ⇒Push Press⇒BSQ⇒Push Press = 1
Rest 3 minutes, then…
Complete as many rounds and reps as possible in 5 minutes of:
8 Calories Biked
1 Muscle-up*
2 Alternating pistols*
For score
*Each round, add 1 Muscle-up and 2 pistols. Partners alternates exercises.
Rest 1 minutes, then…
Complete as many rounds and reps as possible in 3 minutes of:
Max Calories Rowed
For score
Mobility:
Reclined Spinal Twist
Quad Smash
Sink Mobilization
Post individual AMRAP and total scores, and experiences to comments
Partner with Nick:
Part 1: 4 rnds plus 33 reps, Rx
Part 2: through rnd of 6 complexes, Rx
Part 3: through 6 pistols Rx
I also strung together 2 MU today! Wooo!!!
Fun times!
Congratulations on the strung together MU’s!!
Thanks Coach!
Well, I noticed, or shall I say was shown, that I forgot to write down the last part for max cal rowed!! Bummer! So along with writing everything down, NTFS…make the Bear Complex simply max reps, alternating reps.
Fun class! Great work peeps!
Partnered with Norka
Part 1: 290
Part 2: 25 mod PLU and dips for MU
Part 3: 72
Mod: 25# DB/plu and purple banded dips/ 80# (70% c&j) in round of 6 changed weights to 75#
Part 1: 4 rounds + 10 reps
Part 2: 4 complexes into 7 reps
Part 3: 4 rounds + (8cals+2 plu)