03/04/17

CrossFit Cooper City – CrossFit

Metcon (Time)

Partner Wod!

“The Arizona 19”

Partner A begins with 100m run while partner B begins with HP Cleans. Partners switch every time 100m run is completed. Once 19 total reps are completed, the next movement begins.

Run 100 meters, 19 Hang Power Cleans 135/95

Run 100 meters, 19 Burpee

Run 100 meters, 19 Ring Dips

Run 100 meters, 19 KB Swings 55/70

Run 100 meters, 19 Bar Facing Burpees

Run 100 meters, 19 Ring Pushups

Run 100 meters, 19 Push Jerks 135/95

Run 100 meters, 19 Burpees

Run 100 meters, 19 Ring Rows

Then, reverse it.

Run 100 Meters, 19 Ring Rows

Run 100 meters, 19 Burpees

Run 100 meters, 19 Push Jerks 135/95

Run 100 meters, 19 Ring Pushups

Run 100 meters, 19 Bar Facing Burpees

Run 100 meters, 19 Kb swings 55/70

Run 100 meters, 19 Ring Dips

Run 100 meters, 19 Burpee

Run 100 meters, 19 Hang Power Cleans 135/95

Run 100 meters

*As with any HERO WOD – or any WOD, really – you should come into the gym with an idea of how you’re going to scale the workout, and use the coach to help you fine-tune the scale.

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