(07) 4723 4422
Crossfit WOD

Monday 14/6/21 - Partner Run Benchmark V2

12th June 2021

CROSSFIT

CONDITIONING

'Partner Run Benchmark V2'

With a partner -
2 rounds for total time of:
Run 800m each 
Run 400m each 
Run 200m each 
* 24 min cap

ACCESSORY

At 28 mins - 

EMOM for 5 mins of:

10 Push-ups
20 Air squats

FITNESS

On a running clock and with a partner - 

At 0 -
5km (or 4.2km) Bike erg
* EMOM complete a ladder of synchro burpees beginning at 1. I.e. 1 on minute 1, 2 on minute 2 etc.
10 min cap

At 12 mins -
2500m (or 2km) Row
* EMOM complete a ladder of synchro sit-ups beginning at 2. I.e. 2 on minute 1, 4 on minute 2 etc.
10 min cap

At 24 mins -
2km (or 1400m) Run (In 10m shuttle runs = 200 or 140)
* EMOM complete a ladder of synchro squat jumps beginning at 3. I.e. 3 on minute 1, 6 on minute 2 etc.
10 min cap

Back to List