Main – CrossFit
“Junkyard Dog” (No Measure)
With a partner, complete 5 rounds of
One partner sits on the ground with legs out in front and straight and arms out to the side. Th other partner must jump over the seated partners right arm, legs, then left arm, turn around and do it in reverse. Each time the person jumping returns to the start position is one rep. Partners switch.
Next one partner gets on all fours, and the other partner must jump over them and then crawl under them. The partner on all fours can raise up onto their hands and feet when the other partner crawls under neither.
Metcon (AMRAP – Rounds)
As many rounds and reps as possible in 12mins of
Farmer Carry around the building
Sled drags in the front parking lot
Farmer Carry back inside
10x push-ups
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 12mins of
3x Shuttle Sprints
10x pull-up
10x Wall balls