CrossFit Mecklenburg – CrossFit


Top and Bottom Warm Up (No Measure)

Tabata Bike


10 PVC Pass Throughs

10 Good Mornings

10 Plank Scap Retractions

5 HS Negatives

10 Leg Swings

10 Scorpions


Metcon (AMRAP – Rounds and Reps)

Partner WOD, divide as needed

Each team has one barbell loaded and one naked barbell

24 min AMRAP

50 deadlifts (135/95)

*partner not deadlifting g holds naked barbell in deadlift position

40 front squats (135/95)

*partner not squatting holds naked barbell in front rack position

30 S2OH (135/95)

*partner not working holds naked barbell in over head position

20 cal bike each ( rest while partner working)

10 cal row each (rest while partner is working)

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