04/30/2016

C2 – CrossFit

Conditioning

Metcon (Time)

A. Guys vs. Girls

5 Minutes to Max Sled Laps

5 Minutes to Max Cals on Row

Guys Dampers on 1

Ladies Dampers on 10

3 Rowers @ 1 x – No more than 20 pulls per person

B. Team WOD

Buy In:

100 Step Up/Step Downs

10-8-6-4-2

Goblet Squat (1.5/1)

V Ups

Buy Out:

Run 800m

**Only one partner working at a time on the run.** **Partner 1 will complete 10 reps of both movements then partner 2 will do 10 reps of both movements. They will continue this until they finish
Athletes may divide work as they see fit.

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