January 22, 2018

January 22, 2018

partner warmup

8 minute max calorie row


* ascending ladder by 2. example - 2, 4, 6, 8, etc. 


10 minute emom of :
3 thrusters (65/45)
6 double unders
3 pullups

notes :
- level 2 : 12 single unders 

CrossFit Games Open 12.4 (AMRAP 

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

notes :
- level 2 -  chest to bar pull ups
- level 3 - singles, jumping chest to bar pull ups


7 minute partner plank

notes :
- one partner working, one partner resting until conclusion of 7 minute clock. 

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