Wednesday, 10/5/16

#2 Day

WARMUP–
500m row
Warm up weight for power clean

METCON–
Partner WOD
“Frenemy”
20 min. AMRAP
300m run
10 pushups
5 power cleans

One partner works while other holds squat. Partner may not break squat until working partner is in squat as well. If partner breaks early, then they perform air squats while active partner has to
run a penalty 400m.
1 point for every round completed by the team (both partners complete a round work to earn the point).

5 min rest, then…

Pt. 2
100 unison burpees
-10 reps for every point earned in AMRAP

CrossFit Denton