30-11-2019

Clyde Coast Crossfit – Partner CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

200m Row/10 Cal Bike

8 x Wall Balls

4 x Down Ups
Pick up the pace after each round!

Metcon

Metcon (Time)

2 Rounds of:

400m Partner Run

200 x Double Unders

100/70 Cal Row or 75/50 Cal Bike

50 x Air Squats

50 x SA Devils Press 22.5/15kg (Change arms after 5 reps)

*Pull of Choice
*Pull of Choice

5 x Rope Climbs

10 x Muscle Ups

15 x CTB Pull Ups

20 x Pull Ups

30 x Ring Rows

Run together, 1 working 1 resting on all other movements, split reps anyway between partners.

40 min Time Cap!

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