SATURDAY’S PARTNER WOD

CrossFit Uncensored – CrossFit

Warm-up

W8: 6 minute AMRAP (No Measure)

Have your athletes break up into partners. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. The clock begins on your count and partner 1 does 6 abmat sit-ups as quickly as possible while partner 2 holds a plank. Partner 2 is only allowed to come out of plank once they are tagged by partner 1 who has to run all the way across the gym upon completion of the sit-ups to tag in their partner.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

WOD

Metcon (AMRAP – Rounds and Reps)

22 MIN AMRAP

CAT 1/2

Partner 1- 400m Run

Partner 2- AMRAP of 20-15-10

•Clusters 75/55#

•Burpee Over Bar

*WHEN PARTNER 1 FINISHES THE RUN, THE PARTNERS SWITCH AND PARTNER 1 PICKS UP THE WORKOUT WHERE PARTNER 2 LEFT OFF!

CAT 3

Partner 1- 400m Run

Partner 2- AMRAP of 20-15-10

•Clusters 55/35#

•Burpee Over Bar

*WHEN PARTNER 1 FINISHES THE RUN, THE PARTNERS SWITCH AND PARTNER 1 PICKS UP THE WORKOUT WHERE PARTNER 2 LEFT OFF!

CAT 4

Partner 1- 200m Run

Partner 2- AMRAP of 20-15-10

•Med Ball Clusters 20/14#

•Burpees

*WHEN PARTNER 1 FINISHES THE RUN, THE PARTNERS SWITCH AND PARTNER 1 PICKS UP THE WORKOUT WHERE PARTNER 2 LEFT OFF!