Great Woods Fitness & Performance – CrossFit

Metcon (No Measure)

20:00 AMRAP with partner

20 Single arm thruster 50/35

30 Plate ground to overhead 45/25

20 DB snatch

30 OH plate reverse lunges

20 Burpee to plate

@22:00-30:00

I go you go style – full complete rounds before alternating

6 DB hang cluster 50/35 per hand

10 HSPU (10 per side plank shoulder tap)

14 Russian KB swing 53/35

** this isn’t a day to learn HSPU or hold yourself on the wall for 1:00. This is a partner workout. 10 HSPU is literally 10-15 seconds. So choose wisely what you’re doing so your partner is equally getting a workout and not standing around