Friday, 2/8/19

CrossFit:
A) 15min EMOM
Min 1: 5/5 Side Plank Rotations
Min 2: 3/3 Tall Jerks
Min 3: 30s Wall Sits

B) 15min Partner AMRAP
(5 rounds of each)
*PARTNER ONE
In 90 seconds
50 DUs
5 Hang 2 OH (BELOW Knee)
(135/95)
ME BB Burpees

PARTNER TWO
90s Row for Cals
*score is team’s total cals + burpees

Beginners at 8:30AM:
Partner WOD:
A) 5 Min AMRAP @ 50% effort:
5 Burpees
10 WBS (Very Light)
10 Russian Twists w WB
*Alternate Movements

B) Strength: Every 90 Sec for 8 Sets:
3 Power Cleans + 3 Front Squats
*Build as you go
C) Repeat AMRAP @ 75%
rest 2 min
D) Repeat AMRAP @ 100%
*Try to increase rounds as a team