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Partner WOD

29
Jul

Partner WOD

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of:

10 Bottoms-Up Kettlebell Presses (5 each side)

10 Barbell Good Mornings

10 PVC Passthroughs

10 Side-to-Side Front Planks

Strength & Accessory

Four sets of:

Single-Arm Dumbbell Press x 4-6 reps each arm

Rest 45 seconds

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Primer

5 Dumbbell Push-Ups

10 Dumbbell Push Press

15 Burpee Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers, 35/20 lbs*

6 Burpee Pull-Ups

9 Box Jumps, 24″/20″

*1 Rep = Row Left, Push Up, Row Right, Power Clean, Push Press

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