Workout of the Day
PARTNER METCON
20 Rounds for time of:
9/6 Cals Bike
6 Burpee Box Jumps
3 Deadlifts
Notes
Alternate complete rounds with a partner until you have both performed 10 rounds. Do not go out too hot on the bike every round, despite the smaller rep ranges on these movements, a 1:1 work to rest ratio will not allow you to keep super high intensity each round without blowing up. Pace the bike to something sustainable and try to hit the box jumps and deadlifts unbroken. Attempt to keep a steady intensity for most of the workout then ramp up as you get towards the end.
DL Challenging weight but unbroken touch and go reps every round with perfect technique. (275/225/185/155/135/95/…
CrossFit Group Class Programming Template (WK9/9)
Caroline and Johnny stealing the show at the 15th Anniversary Party