CrossFit New Plymouth – CrossFit

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Metcon (No Measure)

“WARM UP

partner warm up or junkyard dog and over-under partner work

PARTNER WORK

TIME ALLOCATION: 40-45 mins w/ 35 mins needed for the piece

IN 10 MINS

Building to heaviest load:

PARTNER 1 WILL LIFT THEN PARTNER 2 WILL AND CONTINUE TO A HEAVY 2 REP

start a moderate to heavy load

10 Overhead squats (off the ground)

rest while partner goes then increase load

8 OHS

rest while partner goes then increase load

6 OHS

rest while partner goes then increase load

4 OHS

rest while partner goes then increase load

2 OHS (BOTH PARTNERS WILL BE GOING FOR A HEAVY DOUBLE HERE)

*get barbell ready for the last piece here

at 10 min (w/a 10 min cap)

both partners will complete:

1km run w/ medball (swap as needed here)

*scale run distance for those members that wont make the cap

at 20 mins:

PARTNER CAPACITY

TIME CAP: 15 min AMRAP

share load as needed

30 hang power snatches@60/40

40 burpee box jump overs

50 wall balls

60 cal row or assault bike