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No CrossFit experience needed!
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Conditioning:
Partner WOD*
27 Thrusters (95/63)
21 Chest-to-bar pull-ups
15 Thrusters (135/93)
9 Bar muscle-ups
For time
(15:00 cap)
*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.
…Rest 5:00 then…
Partner A completes 2:00 max calories bike/row*
Partner B completes 2:00 max calories bike/row*
For total calories
*One partner must row, and the other bike
Skill Work:
Plate push-ups
Advanced: 10/8 reps
Intermediate: 8/6 reps
Beginner: 6/4 reps
If performing box push-ups, athlete performs 10/8 per round
3 Sets for quality of positions
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