Main – CrossFit
Metcon (No Measure)
For 8 rounds, L-hold hanging from the bar for 20secs of work, the 20 secs of rest.
Can also be done from between two boxes or from the rings.
Metcon (AMRAP – Reps)
Partner 1 does sled pulls * down and back * on the black mats while Partner 2 does as many burpees as possible until Partner 1 is done.
Swap.
Partner 1 sprints down and back on the black mats 6 times **, while Partner 2 does as many KB SDHP as possible.
Swap.
Partner 1 runs to the end of the driveway / Garden Road and back and Partner 2 does battle ropes. ***
Swap.
Partner 1 rows 20 cal and Partner 2 does Russian KB swings
Swap.
* sled pulls are done standing still and pulling the sled toward you. Your feet don’t move.
** each time down and back is 1. Complete 6.
*** setup battle ropes from the end of the rig closest to the front desk towards the front desk.