Saturday Partner wod!

CrossFit Return – WOD

Todays wod is a long slog….but at least you get to share it with a partner!! 🙂

Partner Workout

Metcon (Time)

30 min cap

3 Lane runs

100 Goblet squat

3 Lane runs

100 Push ups

3 Lane runs

100 KB Lunges

3 Lane runs

100 KB Push press (50 e/s)

3 Lane runs

100 KB Swings



Coaches Notes

If the weather is bad, you can change to the ergs – complete Male 3 x 10 cals each or Female, 3 x 8 each. Use the same KB throughout the workout. And break up the reps whichever way you like!