3 Sets
1 minute Plank Hold
In partners Perform 50 Wallball Sit ups (20/24 lbs)
Team CrossFit – Partner med ball sit up
1 Min Rest
In teams of 2:
At the 0:00 mark perform as many rounds and reps as possible in 5 minutes of:
4 Synchro Dumbbell Devil’s Press (50/35lbs)
8/6 Calorie Echo (Relay Style) Partner not biking must be hanging from pull up rack.
Rest 5 min
At the 10:00 mark perform as many rounds and reps as possible in 5 minutes of:
50 Foot Dumbbell Walking Lunges (50/35lbs) (Relay Style) Partner not lunging must be on wall seating hold.
8 Synchro Dumbbell Hang Clean and Jerk (50/35lbs)
Rest 5 minutes
At the 20:00 mark perform as many rounds and reps as possible in 5 minutes of:
10 Synchro Goblet Squats (50/35lbs)
10 GHD’s (Relay Style) Partner not on GHD must be on Hollow Rock Hold.
*1 Dumbbell for all movements.
*Each Partner must do all reps of the Relay Style movements. (Reps are NOT split)
Three sets of:
10 Good mornings
5 Inchworms
5 Burpees