032319 Crossfit


CrossFit Vacaville North – CrossFit

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Warm-up

Coach led warm-up

Metcon

Metcon (Time)

Partner WOD

“All the AMRAPS”

2 Person Teams

15 min AMRAP

P1-200 m Run

10 DB hang clean and jerk (5 right,5 left) 50/35

P2- :30 plank

Max Effort Burpee box jumps 24/20

when P1 Is complete with C&J switch

**Rest 2 Min**

9 Min AMRAP

10 Cal Row

6 Hand Release push ups

15 Wall balls 20/14

Partners switch after each round, one person working at a time

**Rest 2 min**

6 Min AMRAP

50′ KB farmer carry 53/35, RX+ 70/62

20 ABmat Sit ups

Partners switch after each round, one person working at a time

Categories: WOD

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