6.9.18 Partner WOD

Capstone CrossFit – CrossFit

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

14 KB Swings 53/35 Each

14 KB Front Rack Walking Lunge Each

100m 2KB OH Walk Relay
Each partner has their own KB, but share on the OH walk.

Conga style:P1 does swings, P2 does swings, P1 does lunges, P2 does lunges, P1 uses both KBs to do 50m OH walk (end of building), P2 OH walks KBs back.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

14 KB Swings 44/26 Each

14 KB Front Rack Walking Lunge 44/26 Each

100m 2KB OH Walk Relay
Each partner has their own KB, but share on the OH walk.

Conga style:P1 does swings, P2 does swings, P1 does lunges, P2 does lunges, P1 uses both KBs to do 50m OH walk (end of building), P2 OH walks KBs back.

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