Partner WOD

Great Woods CrossFit – CrossFit

Mobility

10 Kip Swings

20 PVC Passthroughs

10 Scap Pull Ups + 20 sec Hang

Warm-up

2 Rounds of:

30 seconds at each station:15 seconds rest/transition

1. Kettlebell Swings

2. Push Press

3. Pull Ups/Ring Rows

4. Box Jump/Step-Overs

400 Meter Run

Metcon

Fitn: Metcon (Time)

In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings

200 Dumbbell Push Press

100 Ring Rows

100 Box Step-Overs with Dumbbells

1600 Meter Medicine Ball Relay

Perf: Metcon (Time)

In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings, 53/35 lbs

250 Push Press, 95/65 lbs

200 Pull-Ups

150 Box Jump-Overs, 24″/20″

1600 Meter Medicine Ball Relay