CFGoodLife – CrossFit
Warm-up (No Measure)
Saturday Dynamic Relay
Metcon (Time)
Partner WOD
Run 600 M
150 KBS 53/35
Run 600 M
125 Burpees
Run 600 M
100 Box Jumps 24/20
Run 600 M
75 Sit Ups
Run 600 M
50 Pull Ups
Run 600 M
*Only one partner working at a time. Partners must each run a 300M for each Run continuing the you go I go style.
RX+
KBS 70/53
GHD Sit Ups
Chest to Bar Pull Ups
Metcon (Time)
Partner WOD
Scaled
Run 400 M
100 KBS 35/18
Run 400 M
80 Burpees
Run 400 M
60 Box Step Ups
Run 400 M
40 Sit Ups
Run 400 M
20 Ring Rows
Run 400 M
*You go I go on all movements including the run (200 M.