19-09-2020

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

400m Run into

6 min AMRAP

6 Cals

6 Squats

6 KB Swings

Round ON Round OFF with your partner

Metcon

Metcon (3 Rounds for reps)

Fight Gone Bad Team Style!!

3 Rounds

2 mins – Thrusters 40/25kg

2 mins – MB Sit Ups 9/6kg

2 mins – Max Cals

2 mins – SDHP 40/25kg

2 mins – Burpees

1 min – REST
1 working 1 resting format – make sure your partner is ready to start on the next movement as soon as the clock hits the 2 min mark!

MOVE FAST!!!

Metcon (AMRAP – Reps)

“FGB”

Min 1 – Skipping

Min 2 – KB Swings

Min 3 – Box Step Ups/Jumps

Min 4 – Rowing

Min 5 – Burpees

2 Min Rest

2 Rounds

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