Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The key to success today is to communicate with your partner! Talk, tell each other how you are feeling. Watch the other for cues they are wearing out. You have to avoid burnout in the first burpees, or on the rower. Swap often. Swap Early. Alternating every 3-5 reps would be a good start on every non-rowing set. This WOD is HARD to finish under the Cap and even our fittest athletes will have trouble. When in doubt, DONT Scale today. Try to push yourself!

Warm-up

Warm-up (No Measure)

2 ROUNDS — With a partner, “Mirrored” (both athletes move together in unison)

8 Up-downs

8 Air Squats

8 V-ups/Tuck-ups

8 Plate Ground to OH

Into…

1 ROUND (Non-mirrored, partners alternate movements – P1 rows then P2 rows, etc.)

300m Row

10 Burpees

10 Toes to Bar

10 DBL DB G2OH

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

120 Burpees

1000m Row

100 Toes to Bar

500m Row

80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

L3 – Rx, 35/25

L2 – 1600/800/500m, 100 Burpees, 75 Knee-raise, 60 DBS 25/15

L1 – 1000/750/500m, 75 Burpees, 50 Situps, 40 DBS (15/10)