Partner WOD


Partner WOD

Great Woods CrossFit – CrossFit


Seated Forward Fold x 90-120 secs

Calf Pedal x 30 reps (15 each side)

Scap Pull-Ups x 10 reps


Partner Warm-Up

1500m Row (alternating every 250m)

While one partner is rowing the other partner will perform:

5 Deadlifts

5 Muscle Cleans

5 Burpee Box Jump Overs

5 Strict/Jumping Pull-Ups

5 Kettlebell Swings


Metcon (2 Rounds for reps)

In teams of 3, complete:

As many rounds as possible in 15 minutes of:

3 Power Cleans, 135/95 lbs

6 Burpee Box Jump/Step-Overs, 24/20 in

Rest five minutes, and then:

As many rounds as possible in 15 minutes of:

10 Pull-Ups (Scale to Jumping)

20 Kettlebell Swings, 53/35 lbs

For both AMRAPs, team members will cycle through full rounds one at a time, with only one member working at any one time and two resting. The goal is to move as quickly as possible, minimizing rest periods and accumulating as many rounds as possible.

Score is total reps for each AMRAP