9am CrossFit WOD
Partner Workout
AMRAP in 20 Minutes:
• 30 Weight Plate to Overhead (#45/25)
• 30 Push-ups
• 30 Toes to Bar or Sit-ups
• 300m Row
* Run 400 meters together at 5 minutes, 10 minutes, 15 minutes, and 20 minutes.
Optional Additional Work
100 Calorie Ski
Partners split reps every 10 calories.
10am Running WOD
Running Workout
AMRAP in 18 Minutes:
• Run 400 meters
• 10 Dumbbell Snatch
• Run 100 meters
• 10 Air Squats
• Run 100 meters
• Row 400 meters
