Workout of the Day
PARTNER METCON
3 Rounds for time of:
Row 300m – While partner holds a plank
3 Wall Walks – While partner holds the bottom of a squat
13 Box Jump Overs – While partner hangs from the bar
Notes
Partner A performs the row while partner B holds the plank, then switch so partner B is on the rower and partner A is holding the plank. After each person has completed the first station move on to the next exercise.
ASSISTANCE
Every 3:00 x 5 sets
10 DB Bent Over Rows
Notes
Start at medium load and try to increase weight every set if you can.
CrossFit Group Class Programming Template (WK7/9)
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