CFGoodLife – CrossFit
Metcon (Time)
Partner WOD
8 Rds
12 T2B
6 Clean + Jerks 135/95
6 Rds
12 T2B
6 Clean + Jerks 165\115
4 Rds
12 T2B
6 Clean + Jerks 185/135
2 Rds
12 T2B
6 Clean + Jerks 205/155
Break work however you choose.
Scaled weight suggestion-
95/65
115/80
135/95
155/105
Hanging knee raises or sit ups.
Metcon (AMRAP – Rounds and Reps)
15 min amrap
In teams of 2
Team members run 300 meters or split a 500 meter row
Then as a team split:
12 wall balls, 12 push press, 12 step ups
Repeat until time is called
Do not count the run in your score, each round is 36 reps