24 Mar ’17

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

5 min of locomotion

– Bear crawl (down)

– duck walk (back)

– alternate kick up to HS (down)

– horse walk (back)

Metcon

Metcon (AMRAP – Reps)

With a partner

40 Minute clock

3200m row

With remaining time AMRAP of:

Partner A:

5 Ground To Overhead 185/135 teens: 135/95

5 burpee box jump overs 24/20

Partner B:

30m Lateral Sandbag Throw 60/40
Split row any way desired, however row must be completed before moving on to the amrap.

For the amrap:

Both partners work simultaneously. Partner A continues to work until Partner B completes the sandbag throw. Once Partner B completes it, partners will switch. Partner B will then pick up where Partner A left off.

Row and sandbag throw do not count towards score. We are only scoring the G2O/BBJO couplet

Mobility

accumulate 2 min of each:

lying handcuffs – 15 reps

frog pose

single leg bow pose

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