BayWay CrossFit Staff – CrossFit

Mobility WOD

Warm-up (No Measure)

2 Minutes: Banded Hamstring

2 Minutes: Roll Low Back and Hips

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP x 25:

6 Burpees to Plate (add 2 each rd)

10 Thrusters 95/65

200m Run w/ plate 45/25

*While 1 Parter is working the other must hold a bar at the top of a deadlift RX = 225/155 – RX+ 315/205. If you drop the barbell during the DL hold your partner must stop working. And the DL’r must do 3 burpees before picking the bar back up.

**You do not have to hold the DL while your partner runs
We will score the number of rounds of burpees you make through as a team. So if you guys made it through the 4rd of burpees (12) then your score is 4. If only one of you makes it through the round of burpees (so partner 1 makes it through 4 but 2 doesnt) then your score will be 3+12.