07/2/16

Warm-up

2 rounds
400 meter jog
10 jump squats
10 push ups

Metcon (Time)

partner wod(iso hold or hang must be performed by either partner before reps count toward total) each partner is responsible for 25 reps of each movement

400 meter run together
partner a - holds bar in front rack
partner b - 25 front squats
400 meter run
partner a - hangs from pullup bar
partner b - 25 pullups
400 meter run
partner a - deadlift iso hold
partner b - 25 deadlifts
400 meter run
partner a - holds plank
partner b - 25 pushups
400 meter run

30 min cap

Published on by crossfit reflexion.