Gym – CrossFit

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Warm-up (No Measure)

Warmup
20 calories (your choice of machine)

10 cossack squats

10 iron crosses

10 PVC pass throughs

30 second sampson stretch per side

3 minutes for stretching (athlete choice)

Metcon (Time)

Partner WOD
400M run

80 DL 135/95

400M run

80 Front Squat 115/75

400M run

80 Power Clean 95/65

400M run

80 S2O 95/65

400M run

80 BB curls 45/35

* only 1 bar per team

* split reps however you choose

* partners run 400M together each time