9am CrossFit WOD
Partner Workout
20 Muscle-ups (Split anyhow)
or
40 Pull-ups + 40 Push-ups (Split anyhow)
Then AMRAP in 15 Minutes:
• 4 Heavy Snatches (Choose weight. Power or squat.)
• 4 Turf Widths, Sled Push (Choose weight. Go heavy.)
• 24 V-ups
• Run 400 meters together
* Partners split reps how they choose but run together.
Then 20 Muscle-ups (Split anyhow)
or
40 Pull-ups + 40 Push-ups (Split anyhow)
10am Running WOD
AMRAP in 10 Minutes:
• Run 200 meters
• Airdyne 10 Calories
• Ski 10 Calories
Rest 2 Minutes
4-5 Rounds For Quality
• Accelerate 100 meters
• Rest 1 Minute
