Partner Saturday

CrossFit XD – CrossFit

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.

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