131115 Friday

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 5-10:
Goblet Squat,
T2B,
T-Push-up,
Tire Flip,
Mobility

Strength/Skill Development

Front Squat ( 4-6 x 4. Rest 2 minutes)

Partner WOD

A. : Partner Tire Flips (AMRAP – Reps)

AMRAP Tire Flips in 8 minutes
Alternate partners every 60s
Non-flipping partner walks during rest.

B : Metcon (Calories)

Rest 4 minutes then

AMRAP Cals on Rower in 8 minutes
Partners switch every 2 minutes.

Non-rowing partner walks during rest.

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