W.O.D “Teammate Tuesday” 11/7/17

CrossFit Springfield – Group WOD

A: Metcon (AMRAP – Reps)

25 Minute running clock. Perform components A, B, and C with a partner.

6 min AMRepsAP. RX + use 135/95lb. RX use 115/75. Scale back loads as needed maintaining technique and safety. (Adhere to the following ascending rep/round scheme):

Partner A: 1 Squat Snatch, 135/95lb

Partner B: 1 Squat Snatch, 135/95lb

Partner A: 2 Squat Snatch, 135/95lb

Partner B: 2 Squat Snatch, 135/95lb

Partner A: 3 Squat Snatch, 135/95lb

Partner B: 3 Squat Snatch, 135/95lb

Etc…

REST 4 Minutes

B: Metcon (Time)

From Minutes 10-20 Perform For time – one person works at a time – tag in/out:

RX + Row 2000m (Switch every 500m)

RX Row 1800m (Switch every 300m)

Scaled Row 1800m (Switch as needed)

With any remaining time REST

C: Metcon (AMRAP – Reps)

From minutes 20-25 perform AMRepsAP – alternate rounds:

RX + 10 Burpees over partner planked on elbows

RX 10 Burpees over bar

Scaled alternate every 5 burpees

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