9am CrossFit WOD
Partner Workout
AMRAP in 20 Minutes:
• 5 Pull-ups (3 Muscle-ups for Rx+)
• 10 Push-ups
• 15 Air Squats
• Run 100 meters
* Partners rotate by completing 1 round at a time.
10am Running WOD
Warm-up & Footwork Drills
Running Workout
AMRAP in 15 Minutes:
• Run 200 meters
• 20 Hang Dumbbell Snatch
• Run 200 meters
• Row 200 meters
Optional Cool Down
800 meter "shake out" run
