4/07/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Group Warm-Up

CrossFit

Metcon (Time)

Teams of 2

For Time:

150 Double-Unders

80 Alternating DB Snatch 50/35

100 Partner Medicine Ball Sit-Ups 20/14

80 Single Arm DB Shoulder-to-Overhead 50/35

150 Double-Unders

Gear: 2.5
20 min Time Cap

Scales:

*Single Unders (2:1)

*35/20

*14/10

Notes:

*Shoulder-to-Overhead switches every 10 reps (alternating 10 on the right arm then 10 on the left arm)

Accessory

Metcon (AMRAP – Reps)

3 Sets:

A1. 10-15 Barbell Curls + immediately into (-2) DB Curls with twist

A2. (-2) Banded Tricep Extensions
Notes:

*(-2) means 2 reps from failure

*Choose Weight

*Record total # reps for A2

*Comment weight used for A1