Turn2CrossFit – CrossFit
Saturday Partner Workout
Warm Up
-500m Run / 600m Row
-Pigeon Stretch
-Iron Cross
-10 Banded Pull aparts (across the chest and behind the neck)
then 3 rounds of:
-5 Sumo Squats
-10m Bear Crawl
-100m Run
-5 Empty Barbell Power Cleans (add weight on 2nd and 3rd round)
-5 Empty Barbell Front Squats (add weight on 2nd and 3rd round)
-5 Empty Barbell Push Jerks (add weight on 2nd and 3rd round)
Grab a partner and GO! (Time)
30 Rounds for Time – I GO, U GO
3 Bar Facing Burpees
3 Power Cleans 135/95
3 Front Squats 135/95
3 Push Jerks 135/95
Every 5 Minutes complete: 100m Partner Run
-One partner working at a time
-Switch after 1 full round is complete
-Continue where you left off before each run