METCON

Viribus CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD 1

12 Min AMRAP

100 KB Box Step Overs 24/16kg

80 Single Arm KB Push Press 24/16kg

60 KB Snatch 24/16kg

40 Toes To Bar

20 Pull-Ups

Rest 6 Mins

Metcon (Time)

Partner WOD 2

Partner Relay (3 rounds)

10 Burpee’s

Run 400m

then tag your partner to complete 10 burpee’s and run 400m