2/9/19 WOD


2/9/19 WOD

CrossFit Independence – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)


In teams of 2

Take 15 minutes and work up to a Max Shoulder to Over head.

Then 5 minutes rest/Setup

Max Box jumps in 9 minutes

While one partner is Box jumping the other is in a plank position (24/20)

60 second Rest

Max pull-ups in 7 Minutes

While on partner is pulling up the other is in a deadlift hold position 185/155

60 Second Rest

Max Row in 5 Minutes while the other partner is in a proper squat position

60 Second Rest

Then complete as many rounds and reps as possible in 15 minutes

Run 200 Meters (Every 50 Meters equals 5 Reps)

20 Synchronized partner facing Burpees

20 Partner Deadlifts (225/185)

20 Synchronized Lunges

Metcon (AMRAP – Reps)

Record Max Box Jumps Here

Metcon (AMRAP – Reps)

Record Max Pullups Here

Metcon (AMRAP – Reps)

Record Max Cals on the Rower here

Metcon (Weight)

Record TOTAL Shoulder to Overhead Here

Shoulder to Overhead