020219 Crossfit

The Compound CF – CrossFit


Coach led warm- up


Metcon (Time)

Partner WOD

“Just Grind”

2 Person Teams

8 100 M Row sprints

30 Synchro Wall balls 20/14

6 Rope Climbs

2- 100 m KB Farmer Carry 53/35

30 Synchro Bar facing burpees

30 Clean and Jerks 115/85

800 m Run together

300 Double Unders
*You go, I go Format except when synchronized.

** One band per team on the run. Teammates hold one side of band

Categories: WOD

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