PRIMUS CrossFit Orlando

Saturday, 8-24-2019

Partners WOD – “The Nickens”

Stations:
1 – Wall Balls (20/14)
2 – Man Makers (30/15)
3 – Sit-ups
4 – Ball slams (20/15)
5 – Double or single-unders
6 – Wall sit (both partners, no reps)
7 – Hammer Strikes
8 – Tire Jump Throughs (each jump through is 1 rep)
9 – Tire flips
10 – Kettlebell Swings (53/35)
11 – V-ups
12 – Planks (both partners, no reps)
13 – Shoulder to overhead (115/85)
14 – Front Squats (115/85)
15 – Pull-ups or ring rows
16 – Box jumps (24/20)
17 – Partner sit-up ball toss (20/15)
18 – Static hold barbell or dumbbells (both partners, no reps)
19 – Cleans (115/85)
20 – Toes to bar
21 – KB high pulls (53/35)
22 – Thrusters (115/85)
23 – Burpees

Notes: Partners will AMRAP each minute and split the reps. Immediately start next movement and keep track of total reps. Every 6th minute there is a “rest” station where no reps are accumulated. Running clock.

After last station, immediately go outside and do sled sprints, 4 rounds each partner, 80 meters. Loaded 2/1 on plates. Share sleds if needed.

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