Main – CrossFit

Metcon

Metcon (Time)

Partner WOD

100 meter Double KB Overhead Walking Lunge 24/16kg

Partner A does 50 m then Partner B does 50 m.

Metcon

RX: Metcon (Time)

“Deck of Cards”

Number represents repetitions (Face cards = 10, Aces = 200m Run)

Suit represents the movement.

PARTNER WOD:

Hearts = HRPU hips up first, no worm

Diamonds = Sit-Ups

Spades = Kettlebell Swings 32/24

Clubs = Goblet Squats 32/24
Cards are flipped over one at a time.

One Person works at a time.

Scale: Metcon (Time)

PARTNER WOD:

Hearts = HRPU hips up first, no worm

Diamonds = Sit-Ups

Spades = Kettlebell Swings 24/16

Clubs = Goblet Squats 24/16