19
Aug
Partner WOD
Great Woods CrossFit – CrossFit
Mobility
Dragon Pose x 90 secs/side
Couch Stretch x 60 sec/side
Wrist Stretch
10 Scap Pull Ups + 20 sec hang
Warm-up
400 Meter Run
then…
Clean Warm-Up w/ Barbell
Rope Climb Practice
Metcon
Keren (Time)
In teams of 2:
For time:
400 Meter Run*
20 Squat Clean, 135/95 lbs (Rx+ 155/105 lbs)
10 Rope Climbs
400 Meter Run
16 Squat Cleans
8 Rope Climbs
400 Meter Run
12 Squat Cleans
6 Rope Climbs
400 Meter Run
8 Squat Cleans
4 Rope Climbs
400 Meter Run
4 Squat Cleans
2 Rope Climbs
*Complete run together
Work can be broken up any way but only one partner working at a time
2 Rope Get Ups = 1 Rope Climb