CrossFit WOD

Saturday

By November 8, 2019 No Comments

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

8 Slam Balls

8 Alt Box Step Ups

8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.

Partner Strength

Power Snatch (3×3)

3 x 3

Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME

3 Up-Downs

5 Power Snatch (115/75)|(75/55)

7 Box Jump (24/20)

9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.