16-10-8

 

CrossFit WOD

For time with a partner
5RFT
20 Unbroken Kettlebell Swings (53/35)
10 Unbroken Push Press 115/73lb
200 Run

***Athlete 1 completes all the movements, then athlete 2 completes all the movements. Once both athletes complete all the movements a round will be complete.

30 Min Time Cap (avg 3 min/round/athlete)

Core Accessory:
3RNFT
15 Superman’s
30 Bicycle Crunches
30 Sec. left side plank
30 sec. right side plank


BodyFit

For time with a partner
5RFT
10 Russian Kettlebell Swings
10 Dumbbell Push Press
100-200 M Run

***Athlete 1 completes all the movements, then athlete 2 completes all the movements. Once both athletes complete all the movements a round will be complete.