4/1/2017

CrossFit Cooper City – CrossFit

Metcon

Metcon (Time)

Partner Workout

KB weights 35/55

Start with 400m run together.

80 Push ups (split between partners, one must be holding the KBs for work to count)

60 Box Jumps (20/24) – partner holding KBs

40 Goblet Squats (in unison) – each partner has one KB, both partners must be at bottom position and full extension at the same time

30 Walking Lunges with KB in front rack (2 KBs per partner)

20 KB Swings (in unison) – completing each rep at the same time

400m Farmer Carry – partners each carry 2 KBs – if the KBs are put down the other partner cannot advance and both partners must do 5 burpees.

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