12 Sep Saturday Sept.12 WOD

CrossFit Metric – CrossFit

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A: Metcon (Time)

Partner Workout A for time (10-minute CAP):

DB Complex:

Row L/R

Push Up

Hang to Shoulder

Rev Lunge L/R

Thruster

50/35 or 35/25 or 25/15

Each partner completes 30-reps – both athletes working at the same time (60-reps total).

NOTE – whichever partner finishes their 30-reps first can help the other partner complete their reps

B: Metcon (AMRAP – Reps)

Partner Workout B (15-min AMRAP for points):

Ring Row = 1-point

Pull Up = 3-points

C2B Pull Up = 4-points

Bar MU = 7-points

Buy in before each attempt:

DB Step Ups x 4-alternating steps 50/35 or 35/25

DB Alt Snatch x 6-reps 50/35 or 35/25

One partner works at at time