BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

1 ROUND EACH…

P1: 15 Hollow Rocks

P2: Single Arm DB/KB Front Rack Hold

P1: 5/5 DB Sumo Deadlift + High Pull

P2: Single Arm DB/KB Overhead Hold

Partner Metcon

Metcon (3 Rounds for time)

TEAMS OF 2…

FROM MINUTE 0:00-7:00

120 Sit-Ups

P1: 10 Sit-ups

P2: DBL KB/DB Front Rack Hold

*Switch every 10 sit-ups

FROM MINUTE 7:00-10:00

400m DB/KB Run

*Run together switching the KB as needed

FROM MINUTE 10:00-18:00

120 Alt. DB Snatches

P1: 10 Snatches

P2: DBL KB/DB Overhead Hold

*Switch every 10 snatches