140503 ~ Bring A Friend Day!!!

A Warm Canuck Welcome to all the Friends that are coming to the box today!! We hope you enjoy your little "taste" of what CrossFit is all about!

The weather man is calling for rain, so please come prepared....we will be going outside!!

Conditioning:

"Bad Date"

Complete For Time

Each Partner Selects a 10,15,25,35 or 45# Plate

800m Weighted Run (Broken up into 200m intervals alternating between each partner). 

**When 1 Partner is on the run, other is completing ME OH lunge with plate**

60 Thrusters (Bare Bar)

50 Partner Wall Ball

40 K2E/T2B

** 1 partner working at a time while the other partner hangs from the rig**

30 Box Jump Overs

20 Burpee Over Partner

10 Pushups (Each) With Plate on Back

800m Plated Run (see above)

** For each OH lung completed, 1s will be deducted from the overall WOD time**

Cash Out:

15 min of Partner Mobility!

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