Main – CrossFit
1: Metcon (Time)
Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap.
King Kong
3 Rounds
1 Deadlift 455/325 scale to 90% 1RM
2 Muscle ups scale 9 pullups 9 ring dips
3 Squat cleans 250/185 scale to 75% 1RM
4 Handstand push-ups
Run 400 meters
Fran
21-15-9
Thrusters 95/65
Pull-ups
Karen
150 Wallballs 20/14
Run 400 meters
Diane
21-15-9
Deadlift 225/155
Handstand push-ups
Annie
50-40-30-20-10
Double unders scale triple singles
Sit-ups
Run 400 meters
Grace
30 clean and jerks 135/95
Isabel
30 snatches 135/95
Run 400 meters