Friday November 18, 2016

CrossFit M3 – CrossFit

Split squats and dumbell rows

4 supersets of:

a) Bulgarian split squats, 5 per leg

b) Single arm db rows, 6 per arm

Metcon (Time)

Friday PARTNER competition WOD 🙂

Teams race against each other. Partner 1 completes one round, then partner 2 completes one round.

A: Sprint 4 lengths + 40 DU (100 SU)

Rest 90 secs after last team finishes and race again.

B: OH walking lunges (45/25) 2 lengths + 12 HRPU

Rest 90 secs after last team finishes and race again.

C: Burpee board jumps 2 lengths + 10 pull-ups

Rest 90 secs after last team finishes and race again.