Feb 9th Partner WOD

9
Feb

Feb 9th Partner WOD

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of 2:

In a 10:00 window

100/70 Cal Assault Bike Buy-in

AMRAP (you go, I go)

7 Wall Balls, 20/14

7 KBS, 53/35

Rest 3:00

In a 10:00 window

1 mile run buy-in (4×400)

AMRAP (you go, I go)

5 Burpees

5 Toes-to-bar

Rest 3:00

In a 10:00 window

2k Row Buy-in

AMRAP (you go, I go)

5 Box Jumps, 24/20″

5 Ball Slams, 40/30

Metcon (AMRAP – Reps)

In teams of 2:

In a 10:00 window

100/70 Cal Assault Bike Buy-in

AMRAP (you go, I go)

7 Wall Balls, 20/14

7 KBS, 53/35

Rest 3:00

In a 10:00 window

1 mile run buy-in (4×400)

AMRAP (you go, I go)

5 Burpees

5 Toes-to-bar

Rest 3:00

In a 10:00 window

2k Row Buy-in

AMRAP (you go, I go)

5 Box Jumps, 24/20″

5 Ball Slams, 40/30

Competitor

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
One cluster can count as both. Just the squat clean counts as a rep

Shoulder Press (3-3-3-3)