CrossFit – Sat, Nov 23

CrossFit Timoro – CrossFit

PARTNER WOD (Time)

3 Rounds For Time With A Partner:

400-m Run

30 Walking Lunges

30 Pull-ups

Start at 15:00 and go to completion:

3 Rounds For Time With A Partner:

400-m Run

20 Wall-ball shots (20/14#)

20 Toes-to-bars

– Run together; split the remaining work evenly.
INTENDED STIMULUS

9:00-12:00 for each triplet.

Each round in 4:00 or less.

Run together in 1:45-2:00.

Walking lunges and wall balls each in :30-1:00, divided evenly.

Pull-ups and toes-to-bars each in :30-1:30, divided evenly.

Advanced athletes who are capable of completing part 1 in 3:00 per round can add load to the walking lunges and/or complete chest-to-bar pull-ups.

Advanced athletes who are capable of completing part 2 in 3:00 per round can increase volume to 30 reps per movement.

Score is the total combined time of each triplet (without the rest).