Partner, Bar (2 loads), 2 KB’s (c: 53/35, p: 44/26, f: 35/18), Box (20”), Wall Ball (20/14)
WARM-UP:
*Active Stretch
*2 Burpee
*14 Air Squat
*2 Burpee
*14 Lunge
*2 Burpee
*14 Superman
*2 Burpee
*14 KB Swing
——————-
WOD:
PART 1: “The Break Up” (credit: CrossFit Littleton)
1st Minute: both partners simultaneously complete -
*1 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
*1 Burpee
2nd Minute both partners simultaneously complete -
*2 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
*2 Burpee
-and so on, until the first person of the partnership fails to complete the assigned repetitions.
SCORE = Total Combined Reps Completed
———-
wait until all teams complete Part I; then REST/ Set-Up for ~2 min.
———-
PART 2: “The Make Up”
14 min. AMRAP (partners alternate movements) -
*200m Run
*14 x 2KB Burpee-Deadlift (c: 53/35, p: 44/26, f: 35/18)
*14 x Overhead Squat (c: 135/95, p: 95/65, f: 65/35)
———-
REST/ Set-Up for ~2 min.
———-
PART 3: “The Break Up (again)”
1st Minute: both partners simultaneously complete -
*1 Deadlift (c: 225/155, p: 185/135, f: 135/95)
*1 Handstand Push-Up
2nd Minute: both partners simultaneously complete -
*2 Deadlift (c: 225/155, p: 185/135, f: 135/95)
*2 Handstand Push-Up
-and so on, until the first person of the partnership fails to complete the assigned repetitions.
SCORE = Total Combined Reps Completed
———-
wait until all teams complete Part I; then REST/ Set-Up for ~2 min.
———-
PART 4: “The Make Up (again)”
14 min. AMRAP (partners alternate movements) -
*250m Row
*14 2KB Step-Up-and-Over (20”)(c: 53/35, p: 44/26, f: 35/18)
*14 1-Arm KB Thruster (7xR + 7xL)(c: 53/35, p: 44/26, f: 35/18)
———-
REST/ Set-Up for ~2 min.
———-
PART 5: “Happily Ever After”
For Time -
*200m Partner Wheel Barrow (switch duties as desired)
*140 Partner Wall Ball (20/14)(Rx+: 70 Partner Burpee-Wall Ball)
SCORE =
- Total Reps from Part 1
- Total Rounds + Reps from Part 2
- Total Reps from Part 3
- Total Rounds + Reps from Part 4
- Time to Complete Part 5
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