CrossFit Pineville – CrossFit
Warm-up
2 sets each partner
1:30 Bike
8 Burpee Broad Jump
then..
3 sets (increase intensity each set)
10 Banded Muscle Snatch
10 Banded OH Reverse Lunge
5 Push-up to Down Dog
Metcon
Metcon (3 Rounds for reps)
Partner WOD
3 sets for max reps:
3 min of Bike for Cals
2 min of ALT DB Snatch (50/35)(Rx+70/50)
1 min of DB Goblet Squats
3 min of Bike for Cals
2 min of HR Push-ups (Rx+ Strict Ring Dips)
1 min of Burpees
Split reps however you’d like.
One person working at a time.
No rest b/t movement or sets.
