Hero Mash-Up

NOTE: Inspiration for this CrossFit Conditioning class provided by CrossFit Delray Beach

WARM-UP: Active Stretch + 400m Partner Indian Run

A) TEAM WOD 1: HERO MASHUP (DT & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “DT”
12 x Deadlift (adv: 155/105, int: 135/95, beg: 95/65)
9 x Hang Power Clean (adv: 155/105, int: 135/95, beg: 95/65)
6 x Push Jerk (adv: 155/105, int: 135/95, beg: 95/65)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!

-----------------------

B) TEAM WOD 2: HERO MASHUP (MCGHEE & GRIFF) – TEAMS of 2

Partner 1: 800m RUN

while...

Partner 2: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 2: 800m RUN

while...

Partner 1: AMRAP “McGhee”
5 x Deadlift (adv: 275/185, int: 205/135, beg: 135/95)
13 x Push-Up
9 x Box Jump (24”/20”)

then,

Partner 1 & Partner 2 TOGETHER: 400m RUN – BACKWARDS

THEN,

REPEAT FROM TOP ONE MORE TIME THROUGH!