Public Whiteboard

Components

Metcon

Settings

Workout

Let's close out 2021 PARTNER WOD

Holiday hours: December 24th (Christmas Eve) 5am, 6am, 7am, 8am, and 12pm only (No evening classes) December 25th (Christmas): Closed December 31th (New Years Eve): 5am, 6am, 7am, 8am, and 12pm only (No evening classes) January 1st (New Years Day): Closed Bonus Class!!!! Sunday January 2nd 8:30am CrossFit Total!! The CrossFit Total is the sum of the best of each lift: back squat, deadlift, shoulder press.

Warm-up

Metcon (No Measure)

21-15-9:
Calories
GHD Sit-ups (OR) two count bicycle sit-ups
Burpees to a 1' Target

(8 Minute CAP)

Metcon

Metcon (Time)

For Time (in a Teams of 3):
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 2021 reps involving all exercises in any order.

(40 Minute Cap)

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 2021 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Score is the time it takes to complete the full workout.

Whiteboard:

Thursday, December 23, 2021

Male Clients