CrossFit Partner Up! For Time: 4 Rounds Run 200m together 40 Partner Wallball (total) 20/15 20 Partner Deadlifts 225/185* 10 Synchronized Burpees (yes…synchronized) *If you can handle the weight you can split up the work and not do it as a partner deadlift
CrossFit Skill Work: Power Snatch For Time: 20 OHS 95/65 14 Lunges total with Bar (Firebreather: OH, RX: Front Rack lunges, Scaled: Plate or No weight) 400m Run 15 OHS 12 Lunges total with Bar 400m Run 10 OHS 10 Lunges total with Bar
CrossFit Push Press 4-4-4-4 11m Ladder 1-2-3-4-5-6-7…..HOW HIGH CAN YOU GO? Push Jerk FB: 165/115 RX:135/95 Scaled: Pick a weight that works for you Pull Ups FB: C2B Pull Ups RX: Pull Ups Scaled: Ring Rows, Band, Jumping *Weights have been heavier lately. Be realistic with your weights.
CrossFit 10m Cap to Complete Annie 50-40-30-20-10 Double Unders Sit Ups Rest for remainder of 10m if complete then… 10-20-30-40-50 KBS 53/35 20-20-20-20-20 HR Push Ups Example: 10 KBS, 20 Push Ups, 20 KBS 20 HR Push Ups…. Record Annie time and time KBS/Push Ups
CrossFit CLOCK IS SET FOR 24m AMRAP #1 5 Dips 5 T2B AMRAP #2 5 Front Squats 135/95* 5 Jerks Partner 1 starts on #1 and Partner 2 starts on #2. Alternate every 90 seconds. So Partner 1 does 90s of Amrap #1 then 90s of Amrap #2 for 24m. Pick up from where your partner left off and keep an on going count of rounds + reps (don’t lose count). *Pick a realistic weight that you can cycle through.