031619 Crossfit


The Compound CF – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner workout

“Crush”

In teams of 2

2000 m Row

One partner rows while one partner dead hangs from the rig. Any time the partner on the rig drops off, partners must switch to reach the 2000

30 Synchro pull Ups

P1- 100′ Sled push

P2- Deadlifts 115/80 until P1 completes sled then switch

50 Push jerks 115/80 broken up however

100 Double unders each

50 Front squats broken up however

800m run together

30 Synchro box jumps

Categories: WOD

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