206-412-5795
info@crossfitbellevue.com
Partner Gym
Home WOD Saturday 4117
formats

Saturday 4117

Published on December 26, 2015, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

JA’s

CFBV dynamic warm up

WOD

Metcon (AMRAP – Reps)

“Batman and Robin”

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back.

Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Cool Down/Stretch