Thanksgiving Partner WOD

Great Woods CrossFit – CrossFit

Metcon

Warm-up

Every minute for 10 minutes, Partner A performs 30 second bike/row sprint and Partner B performs one movement below then switch, then move to next movement:

1. Double Under/Single Unders

2. Burpees

3. Alternating Dumbbell Snatches

4. Box Jumps

5. AbMat Sit-Ups/Toes-to-Bar

Fitn: Metcon (Time)

In teams of 2, complete, for time:

120 Calories of Rowing (switch every 20 cals)

200 Single Unders

100 Burpees

100 Alternating Dumbbell Snatches

100 Box Jumps

100 AbMat Sit-ups

200 Single Unders

120 Calories of Rowing

Perf: Metcon (Time)

In teams of 2, complete, for time:

100 Assault Bike Calories (switch every 10 cals)

200 Double Unders

100 Burpees

100 Alternating Dumbbell Snatches, 50/35 lbs

100 Box Jumps, 24″/20″

100 Toes-to-Bar

200 Double Unders

100 Assault Bike Calories