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Crossfit WOD

Wednesday 9/6/21 - Friend Finder

8th June 2021

CROSSFIT

STRENGTH

Deadlift
5 reps @ 67%
5 reps @ 77%
5+ reps @ 87%

* Lift every 3 mins

CONDITIONING

With a partner and working 1:1 - 

5 rounds each of:
21 / 15 Row calories
15 Lateral burpees over the bar
9 STO 
* 20 min cap

FITNESS

On a running clock - 

As fast as possible and 1:1 with your partner -
100-200-300-400-500m Bike erg
* 7 min cap

At 10 mins:
On a 20 min clock -
KB swing v Burpee
KB swing 10-14-18-22-26-30
Burpee 5-8-11-14-17-20
* One partner KB swing, the other Burpee and swap after each set
On completion of reps max calories on the Bike erg.

At 30 mins (regardless of where you are)
As fast as possible and 1:1 with your partner -
500-400-300-200-100m Bike erg
* 7 min cap

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