Crossfit

Partner WOD:

Run 400m

80 wallballs

Run 400m

80 clean and jerks (95/65lb)

Run 400m w/partner

80 toes to bar

Run 400m w/partner

80 front squats (95/65lb)

Run 400m w/partner

80 box jumps

Run 400m w/partner

*Athletes run together but split up reps however they’d like

*Weight should be light, so scale accordingly

Metcon Class 

A) For time:

300 double unders-200 air squats-100 pushups-50 burpees to a 6’target

*Scaling options: 600 single unders

*For first time/beginner athletes, cut reps by 1/3 or 1/2, or split reps with a partner

B) Coaches choice