First City CrossFit – CrossFit
Metcon (Time)
Partner WOD – 21-15-9
One partner jumps rope while the other partner completes 21 wall balls (20#/14#), then they switch.
One partner jumps rope while the other partner completes 21 KB SDHP (53#/35#), then they switch.
One partner jumps rope while the other partner completes 21 weighted lunges (45#/25#), then they switch.
Repeat with 15 reps and 9 reps. Replace jumping rope with burpees for the round of 15 reps and replace burpees with holding plank for the round of 9 reps.