031619 Crossfit

The Compound CF – CrossFit

View Public Whiteboard


Coach led warm-up


Metcon (Time)

Partner workout


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

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: