9-21-19 Partner WOD

20
Sep

9-21-19 Partner WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

1. Med Ball Burpee Thruster

2. Med Ball Hop

3. Med Ball Front Squat

4. Med Ball Push Press

Warm-up (No Measure)

Barbell Warmup

5 Good Morning

5 Back Squat

5 Push Press

5 Front Squat

5 Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Thrusters 75/55#

5 Burpees

*Partner A working, Partner B hanging from the pull-up bar

REST 2 MINUTES

AMRAP 10:

10 KB Swings 53/35#

5 Front Squats 75/55#

*Partner A working, Partner B in plank position
RX+:

Barbell: 95/65#

Kettlebell: 70/53#

Score: rounds + reps for both parts added together.