Partner WOD

Posted: 21st February 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle

2. Elbows High and Outside- Keep the Bar Close

3. Muscle Clean- Turnover

4. Front Squat Lands- 2″, 4″, 6″ – Footwork

5. Front Squat Drop- Bottom Out, Footwork

6. Hang Squat Clean

Metcon

Invictus Partner WOD (Time)

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

Row 2000 Meters

50 Power Cleans (155/105 lbs)

75 Pull-Ups

100 Burpee Box Jump-Overs

75 Pull-Ups

50 Power Cleans

Row 2000 Meters

Buy-Out

Roll out and stretch for 5-10 minutes (No Measure)

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