Thursday the 23rd


Teams of Two


4 Rounds (45 minute cap)

(one person work at a time, the other holds barbell in front rack position, each member must do at least 10 reps of each exercise)

30 Box Jumps (32/24″)
30 Shoulder Touches
30 Med Ball Sit-ups (20/14#)
30 Burpee Pull-ups
30 Clean & Jerks (135/95#)


Burden Carry (15 minute cap)
(bb loaded with bw; one person works at a time)
each drops = 15 team push-ups & each member has to carry bb for 150m.



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Filed under crossfit, fitness, Oly, strength & conditioning, Team WOD, WOD

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