Partner WOD: 

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Running Clock​

0:00-7:00:
AMRAP 7
​​Synchronized Bar Facing Burpee

​​*chest on ground at same time
*each athlete has own bar

7:00-12:00:​5 min Rest

12:00-32:00:​
10-9-8-7-6-5-4-3-2-1 reps of (each)​(20 min cap)
C2B Pull-Ups
Thruster​(115/80)

*partner 1 does 10 C2B Pull-Ups & 10 Thrusters, then partner 2 does 10 & 10, then partner 1 does 9 & 9, partner 2 does 9 & 9, continue until both athletes finish 1 C2B Pull-Up & 1 Thruster 

 *

Conditioning WOD:

1600m Run

rest 1:1

1200m Run

rest 1:1

800m Run

rest 1:1

400m Run

*so if you run a 10 min mile (1600m), you rest 10 min before you run 1200m
*each one of these should be hard effort, maybe even trying for PR’s so you should want the full rest
*can sub rower by doing 2k, 1.5k, 1k, 500m, same work to rest ratio
*during rest time stay moving and warm, walking, sit-ups, planks, bike all good ways to stay loose but keep the volume low


Today is Bring a Buddy Day!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit classes today to try one on us!