4/30/2016

CrossFit Cooper City – CrossFit

Mobility

Pre-WOD

-Bear Crawls

-Toe Touches

-Glute/Ham Bridge

Post-WOD

-Lax Work

Metcon

Metcon (Time)

Partner Mayhem

600m Run (both partners)

100 Deadlifts 155/105

80 Sit Ups

60 Pull Ups

40 Push Press 65/95

20 Manmakers

10 Burpee Squat Cleans 65/95

600m Run
Deadlifts; split anyway. While one partner works the other is holding at the top of the deadlift.

Pull ups; Split anyway. While one partner works the other is hanging from the pull up bar.

Push Press; split anyway. While one partner works the other is holding barbell in the front rack.

Manmakers; split anyway. While one works the other holds dumb bells at the sides.

Burpee Squat Cleans; Split anyway. While one works the other holds barbell in the front rack.

You can only work while your partner is actively resting. If partner stops holding or hanging the other partner must stop too.

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