8/20/16

Warm-up

3 rounds
200 meter jog
5 barbell thrusters
5 pullups anyhow

Metcon (Time)

partner wod
100 pullups
150 wall balls
200 med ball seated chest passes
300 double unders

*every two minutes each partner does 8 burpees in order to continue

35 min cap

seated partner chest pass has both athletes seated with their heels on the edge of a rubber mat (6ft apart). The ball begins at the chest of one partner and is chest passed to the hands of the other partner. If the ball hits the ground the result is an immediate 3 burpee penalty for both partners. If penalty happens right before buzzer goes off to do 8 burpees then partners now need to perform 11 burpees.

Published on by crossfit reflexion.