11/03/2018

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This one will take a bit, and don’t try to win this on the lunges! If you go out too hard, it may bite you for the later runs and movements. This is a good ole’ fashion DO WORK WOD, where you can always run a little faster. Depending on equipment, feel free to sub the squats and snatches for anything heavy or odd. Have Fun!

Metcon (Time)

With a partner for time:

400m Run

100 Synchronized walking lunges *Back knee touch the floor and standing up at the top of the rep is the synchro.

400m Run

80 Synchronized sit-ups *Slap hands at the top of each rep.

400m Run

60 Box jumps (30″/24″) *Accumulated, 1 person at a time.

400m Run

40 Synchronized back squats (135lbs/95lbs) *Synchronized is the top/bottom.

400m Run

20 Dumbbell snatches (AHAP) *Accumulated, 1 person at a time.

400m Run

*All 400 meter runs are completed running together, i.e. you can’t start until you and your partner are back.

*Solo version of this is easy to do – just drop the accumulated reps in half and have a blast!