190916

CrossFit (Performance)

40 minute AMRAP:

400m Partner Run

then 4 Rounds of
20 Front Rack Reverse Lunges (115/75#)
10 Pull-ups

Partners will run together and then alternate full rounds of the lunges/pull-ups.
Once both partners have completed two rounds they will start again with the 400m Run.

One pair of KBs will be held in the Farmer Carry for the entirety of the workout! These can be alternated on the run, but one partner must hold both. During the Lunges/pull-ups the non-working partner shall hold the pair. The KBs may be set down, but no work can be completed until they are picked back up.

CrossFit (Fitness)

40 minute AMRAP:

400m Partner Run

​then 4 Rounds of
20 DB Front Rack Reverse Lunges
10 Jumping Pull-ups

Partners will run together and then alternate full rounds of the lunges/pull-ups.
Once both partners have completed two rounds they will start again with the 400m Run.

One pair of KBs will be held in the Farmer Carry for the entirety of the workout! These can be alternated on the run, but one partner must hold both. During the Lunges/pull-ups the non-working partner shall hold the pair. The KBs may be set down, but no work can be completed until they are picked back up.