SEptember 18 2020

Warm Up:

3x

10 Squats

10 Spiderman

10 Kip Swings

10 Ankle Jumps

WOD:

GYM Crew

Partner Up

7 Min AMRAP

Partner A - 3 Hang Cleans 6 Front Squats

Then

Partner B - 9 Pull Ups 18 Double Unders

1 Minute Rest

7 Min AMRAP

Partner B - 3 Hang Cleans 6 Front Squats

Then

Partner A - 9 Pull Ups 18 Double Unders

1 Minute Rest

5 Min AMRAP Solo

3 Hang Cleans

6 Front Squats

9 Pull Ups

18 Double Unders

L1 - 135/95, L2 - 155/105, L3-185/125

At Home Crew:

7 Min OTM:

3 Box Jumps or Step Ups onto anything

6 Squat Jumps

1 Min rest

7 Min OTM

9 Pull Ups or Bent Over Row

18 Double Unders or Mtn climbers

1 Min Rest

5 Min AMRAP

3 Box Jumps

6 Squat Jumps

9 Pull Ups or Bent Over Row

18 Double Unders