Dynamic warm-up: 40” on / 20” off of the following 10 movements
KB high pulls
Partner WOD I – AMRAP 2’ – You-go-I-go
Burpees over partner
Take a 3’ break and set up for WOD II:.
Partner WOD II – Chipper, you-go-I-go, split reps
60 Box step ups with dumbbells (50/35)
60 Dumbbell snatches
60 Partner ball toss sit-ups (20/15)
60 Dumbbell cleans
60 Dumbbell bent over rows
20 Tire flips
400m run with dumbbells
Notes: Partners should figure out the ideal way to break up burpees to max out in 2 minutes. Don’t accidentally step on your partner! The WOD is all dumbbells, grunt work, and little bit of skill thrown in. It’s hot out, stay hydrated! Don’t be afraid to set your equipment up outside either to get a little bit of breeze, especially in the evening.
Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.Tags: CrossFit, Fitness, WOD