CF PARTNER WOD

Warm-up
Coaches Choice

MetCon
In teams of two, alternate movements
10 Rounds For Time:
7 Deadlifts, 225/155lbs
14 CTB Pull-ups
400m Run

SCALED
-lighter barbell
-chin over bar pull-ups

In teams of two, alternate movements
10 Rounds For Time:
21 KB Swings
7 Strict Pull-ups
400m Run

CF OPEN GYM WOD

Warm-up
4 Steady Rounds:
12 Empty Bar Bench
10 Burpees to 6″ Target
Row 200m

Strength
Bench Press
5×2 @ 90%+ 2RM

Met-Con
For Time:
200m Yoke Carry 315/225lbs
each time you break complete 5 Burpees over the top

Side Work:
27-24-21-18-15-12-9
(Ladies cut 3 cals off each round)
Ski for Calories
Rest 1-3 minutes between sets