PRIMUS CrossFit Orlando

Tuesday, 10-23-2018

Warm-up & skills practice
10’ EMOM – 2 sets of the below

1 – 2 rope climbs
2 – 10 burpees
3 – 10 heavy wall balls (25/20 if you can)
4 – 6 DB snatches (heavier than normal)
5 – 8 box jumps (go higher than normal with step-downs)

10’ to warm-up remaining movements

Conditioning – Partner WOD. For time*:

1K run one partner while other partner is doing
1200m row

Then, (split reps, u-go-I-go)
100 air squats
80 lateral burpee over bar
60 DB snatches (50/30)
40 box jumps (24/20)
20 deadlifts (225/185)
10 thrusters (135/95)
1000m row (split evenly)

Teams only use one barbell, must change weight.

*25 min cap

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.

Tags: , , , ,