Partner Day!

CrossFit Return – WOD

 

Partner Workout

Metcon (AMRAP – Rounds and Reps)

Partner wod

0-9 mins Amrap

P1 – 2 Lane runs

P2 – 20 DB Snatch

10 BBJ

REST 1 MIN

10-19 mins Amrap

P1 – 15/12 Calories

P2 – 20 Wall Balls

10 Burpees over Dumbell

REST 1 MIN

20-29 mins

P1 – 15/12 Calories

P2 – 20 OH Lunges

6 Single Arm Devil Press

22.5/15kg

 

Coaches Notes

Partner 1 is the pacer here here. While they are either doing the calories or running, Partner 2 is completely an Amrap of the other 2 movements. Carry on from where your partner left off! Aim to use the same Dumbbell throughout but partners can choose different weight if needs be.