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