WOD – Fri, Oct 28

JP CrossFit – WOD

Metcon (3 Rounds for reps)

With a partner, going at the same time.

  With a 10:00 clock

    5-10-15-20…

       Calorie row

       DB weighted lunge*

        –2:00 rest–

  With a 10:00 clock

    5-10-15-20…

      wall balls*

      kettlebell swings*

        –2:00 rest–

  With a 10:00

     5-10-15-20…

       db cluster*

       burpee step ups

Rx: 50/35, 20/14, 16kg/12kg

Rx+: Double db weighted lunge 2×50/35’s, tall ball, 24kg/16kg, over the shoulder sandbag toss for cluster
Both partners are going AT THE SAME TIME. Partners only move on to the next higher set of reps after they’ve each completed both sets of movements. i.e. partner A does 5 cal row, partner B does 5 lunges , and then they switch, partner B does 5 cal row, and partner A does 5 lunges. Now both partners can move up to 10.