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Partner Saturday

11
Nov

Partner Saturday

Great Woods CrossFit – CrossFit

Warm-up

20 Toy Soldiers

20 Walking Quad Pulls

20 Hip Openers (10 Forward/10 Reverse)

20 High Knee Pulls

-then-

Partner A performs a 250 Meter Row while Partner B performs 20 Med Ball Squats, then switch

Partner A performs a 250 Meter Row while Partner B performs 20 PVC Passthroughs, then switch

Partner A performs a 250 Meter Row while Partner B performs 20 Glute Bridges, then switch

Partner A performs a 250 Meter Row while Partner B performs 15 Wall Ball Shots, then switch

Metcon

Metcon (5 Rounds for reps)

In teams of 2, for 5 rounds, against a 3-minute running clock, complete a 500 Meter row and as many wall ball shots as possible in remaining time.

Partners will alternate every 3 minutes, Partner A performing a 500 Meters Row and max wall ball shots while Partner B rests.

1 round = both partners rowing 500 meters and performing max wall ball shots

Post number of combined wall balls completed each round.

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