Contact Us: (540) 252-0074

150926


CCF – CrossFit

Partner WOD!

Warm-up

Daily Warmup #3 (No Measure)

High Knees

Butt Kicks

Bear Crawl (straight legs)

Frog Hop

Lunge Rotations

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2 Rounds:

25 jumping jacks

10 sit-up

5 broad jumps

DWOD

Metcon (Time)

For time, complete the following list (note the pacing movement below):

40 – Box Jumps (24/20)

1 – Lap around building

40 – Pull-Ups

1 – Lap around building

40 – American KBS (53/35)

1 – Lap around building

40 – Lunges (L+R=1)

1 – Lap around building

40 – T2B

1 – Lap around building

40 – Wall Ball (20/14)

1 – Lap around building

40 – Burpees

1 – Lap around building

40 – Sit-Ups

*Pacing move: Partner A will start with box jumps while Partner B completes 15 MB Cleans. Partner B will then pick up on the list where Partner A left off, and Partner A will complete 15 MB Cleans. This cycle will continue until the last sit-up is complete. Both partners run lap together.

Looking to get more information?

1) Text 'begin' to CROSS (27677)
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2) Send us your information on our Contact Us page.
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3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642