Sunday February 19

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CrossFit M3 – CrossFit

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Metcon (Time)

Sunday February 19, 2017

MINI LEG BLASTER

4 rounds of the following, with 30 secs rest between each:

10 Air squats

10 Lunges (5 per leg, alternating)

10 Jumping lunges (5 per leg, alternating)

10 Jump squats

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

In teams of two with only one partner working at a time, work your way as far up this ladder as possible in 20 mins.

2 clean and jerk 135/95

2 burpee BJO 24/20

2 rope climbs

4 clean and jerk

4 burpee BJO

2 rope climbs

6 clean and jerk

6 burpee BJO

2 rope climbs

Etc…

If you don’t have rope climbs, sub 14 strict pull-ups OR 14 ring rows (in total between the two partners).