030918 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

In teams of 2

50 Cal bike

*One partner on the bike, one hollow hold. If either stop mush switch positions

200 M kb farmer carry each. If the kb’s are set down, 10 Burpees.

while one partner farmer carries,

the other partner will complete AMRAP

of:

10/8 cal row

5 Devil Press 35/25

7 Burpee box jump overs

Then switch when partner returns.

50 Synchro wall balls

**Rest 3:00**

Metcon (Time)

10 Rounds

You go, I go format

100M Sprint

12 Push ups

10 Pull ups

** Every 3:00 both partners complete 40 Double unders

Categories: WOD

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