CrossFit PTBO – CrossFit

Team Warm Up – #1 (No Measure)

3 rounds:

200m run
50 Single Unders
10 Dislocates
8 Wall Facing Overhead Squats
5 Inch Worm Push Ups

*all in sync with partner (teams of 2) except for single unders

Metcon (AMRAP – Reps)

Teams of 2 (30min AMRAP)

Partner A runs one 400m sprint.

Partner B does AMRAP Hang Power Clean+Jerks (135/95) until A gets back.

Switch and repeat once.

Partner A runs 400m.

Partner B does AMRAP Front Squats until A returns.

Switch and repeat once.

Partner A runs 400m.

Partner B does AMRAP Double Unders.

Switch and repeat once.

Partner A runs 400m.

Partner B does AMRAP burpees.

Switch and repeat.

If above is completed in less than 30min, start over and continue until time cap.