WEDNESDAY METCON

Viribus CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD

In 10 Mins

100/80 Cal Row-share

into AMRAP

30 SDHP 35/25kg-share

60 lateral bar hops–share

Rest 5 min

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

In 10 Mins

Buy in 25 pull ups. – each

into AMRAP:

20 Shoulder to Overhead 45/30kg-share

40 Air squats–share

20 KB Swings (Russian)24/16kg-share

Rest 5 mins

Metcon (Time)

Tag relay:

Partner 1 runs 400m, then partner 2 runs 400m

Partner 1 runs 300m, then partner 2 runs 300m

Partner 1 runs 300m, then partner 2 runs 300m