200104

Carlisle CrossFit – CrossFit

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Team WOD

Metcon (AMRAP – Rounds and Reps)

Teams of Two

40min AMRAP

20 C2B pull ups

25 Hang power clean 135/95

30 wall ball
8x5min interval

5min interval is broken down like this:

3min AMRAP (one working at a time partition as needed)

At the end of 3 min of work=>row 500 m in 2 min or less

Rest in remaining time if any before the next 3min amrap begins.

If 450 m not completed in under 2 min=>both partners complete 10 burpees before starting the 3 min AMRAP. Pick up where you left off in previous AMRAP.