Workout 2.12.16

Nickname: Thunder Buddies

Cloud 9 CrossFit – CrossFit

Warm-up

2 Rounds

20 walking lunges

15 KB swings

10 Calorie Row

5 Strict Pull-ups

WOD

With a team of 2. 30 minute time cap. One person will complete the full metcon while the other rests. Once they are done, the other partner will complete the metcon. (score total time for both to finish)

When BOTH teammates are done with the Metcon, they can use the remaining time to establish a total weight. (score the total weight combined)

Metcon (Time)

3 Rounds For Time

500m Row

21 KB swings 50/35

12 Pull-ups
score the total time it took for BOTH partners to finish

Metcon (Weight)

Establish a max weight for the following:

1 Full Squat Snatch + 7 OHS
score the total weight for both you and the partner

Feature Video

CrossFit Class Workout