11/01 Tweedle Dee & Tweedle Dum

CrossFit Lehi – CrossFit Class

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(No Measure)

Roll out 5 mins

5 burpees

10 push ups

15 air squats

20 sit ups

3 mins stretching w/ coach

3 minutes “Opposite Hand Dodge Ball”

5 mins “Traitor Ball”

WOD

Metcon (AMRAP – Rounds)

With partners paired at 10 m apart

8 min AMRAP

Partner A runs 10m, does 3 box jumps, then returns to starting point and does 3 box jumps (24/20). Partner B then does the same. Repeat for 8 mins.

rest 2 minutes

8 minute AMRAP

Partner A carries a pair of heavy dumbbells or KBs 10 m, sets them down, returns to starting point and does 3 burpees. Partner B then does the same. Repeat for 8 mins.

Score=combined completed rounds.

Post WOD

– Shoulder & leg stretches for 3 mins+