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!!
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
** 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**
15 min of Partner Mobility!
Posted on Sat, May 3, 2014
by CrossFit Canuck