Workout

PARTNER WORKOUT*

IN TEAMS OF 2...

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

Capacity Work

PARTNER WORKOUT*

IN TEAMS OF 2...

2000m Row or 8 minutes of Rowing

120 Up/Downs

1000m Row or 4 min of Rowing

100 Sit ups

500m Row

80 DBL DB Ground to Overhead

33:00 min cap

HOMEWORK

CONDITIONING

FOR TIME

Run 1600m

-Rest Equal Time-

Run 1200m

-Rest Equal Time-

Run 800m

-Rest Equal Time-

Run 400m

STRENGTH

1. 3 ROUNDS FOR TIME

20 Alt. DB Snatch (70/50)

20 Box Jump Overs (24/20)

2. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 1-Rep Jerk

CrossFit Journal: The Performance-Based Lifestyle Resource