07/10/2019
CrossFit 157 – CrossFit
Warm-up
Warm-up (No Measure)
•Michael Jackson – Bad with burpees
•Then Moby – Flower (Bring Sally Up)
With air squats
Metcon
Metcon (AMRAP – Reps)
PARTNER WOD
PART A.
0:00-5:00
Both partners work at the same time
Max set – unbroken Double Unders
*as many chances as you want to in 5 min
**team score is each partners best set added together
Metcon (Time)
Starting at 5:00 – for time
*Partners must switch every 10 reps
100 DB Squats rx 35/20, + 50/35
60 sec rest
100 (RX) Jumping C2B Pullups
(+) PullUps
60 sec Rest
100 DB S2OH
60 sec rest
100 DB Squat Cleans
60 sec rest
100 (RX) Pushups
(+) HSPU
Extra Credit
Metcon (No Measure)
Multi-position pallof press
3 sets/side
5 reps standing
5 reps at 90° of knee flexion
5 reps at the bottom of a squat