Crossfit

Partner WOD

Buy in:

Row 2000 m (split with partner) OR Run 800m (together) with one med ball (20/14)

Then complete with partner

100 wall balls
50 power cleans (95/65lb)
100 burpees
50 power snatches
100 sit ups

Buy out: (do which ever one you didn’t start with) Row 2000m (split with partner) OR run 800m (together) with one med ball

Rx-Plus

135/95lb

Metcon Class 

A) 9 Min EMOM
1)4-8 strict pull ups
2) 4-8 box step ups
3) 5-10 deficit push ups

b) 20 min AMRAP
10-9-8-7-6-5-4-3-2-1

box jumps- DB snatches-slam balls