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Partner Saturday!

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CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (Time)

Complete as a two-person partner workout, one partner working at a time. Scale weights and movements and reps as needed.

100 squats

10 burpees

90 situps

10 burpees

80 lunges

10 burpees

70 Russian kettlebell swings

10 burpees

60 battlerope reps (or box steps if raining)

10 burpees

50 jumping jacks

10 burpees

40 push ups

10 burpees

30 supermans

10 burpees

20 bicycle crunches

10 burpees

10 times over a hurdle (pull ups if raining)

10 burpees

AGOQ Workout 2

By: 0

CrossFit Algiers, WBBC NOLA – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AGOQ Workout 2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars

50 double-unders

15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.

2nd round, 13 reps, 185 / 115 lb.

3rd round, 11 reps, 225 / 145 lb.

4th round, 9 reps, 275 / 175 lb.

5th round, 7 reps, 315 / 205 lb