CrossFit Kirrawee - 100916

A) Game + Dynamic Warm Up + Rope Climb Technique

B) Partner WOD - 'Turn it up'

Buy in: (Can start on either of the movements below)

10 - Rope Climbs/Rope Lowers

100 cal Row

Share the reps equally between you and your partner unless stated 'Synchro' then you need to perform at the same time.

50 - 'Synchro' Air Squats

100 - Double Unders 

400m - Farmers Walk 32/24

50 - 'Synchro' Plate burpees

100 - DB Snatch 20/15

400m - Deadball Carry AHAP

50 - 'Synchro' Sit Ups

100 - Box Jumps

400m - 'Synchro' Run