CrossFit Kernersville
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2/13/16


CrossFit Kernersville – CrossFit

Metcon (Time)

Team WOD

In pairs of 3, complete 1 round for time:

1600m Row/ Plate Hold

50 DB Thrusters/ Bridge Hold

100 Ring Rows/ Hollow Rock Hold (modification- put both hands under butt when holding)

200 Push ups/ Ring Hold (use box for modification)

300 Squats/ Deadlift Hold (Heavy)

1600m Row/ NO Hold

Partner A is working

Partner B is holding

Partner C is resting

*Partners B & C can switch off if Partner A is still working, as long as someone is holding at all times.

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CrossFit Journal: The Performance-Based Lifestyle Resource

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