Crescent City Crossfit – CrossFit
9/11 Partner Wod
2001m run/row – buy in
11 Box jump overs (24/20)
11 KBS (70/53)
11 Chest to bar pull ups
11 Goblet squats (70/53)
11 Toes to bar/Knee ups
11 Single DB step ups (24/20 and 50/35)
11 Split jumps
11 Single DB shoulder to OH (50/35)
20 Syncro burpees
2001m row/run – buy out
*If you run for the buy in, then you row for the buy out. If you row for the buy in, then you run for the buy out.
** Switch for the run/row every 200m.
*** Each partner does 11 reps for each movement. One works while the other partner rests.
**** Scale weight and box as needed.