#TennyTime

Morrisville Community CrossFit – CrossFit

Coach Callie and Chris are getting hitched today! We’ve got an awesome partner WOD to celebrate the occasion.

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (Time)

Partner Up

60 Wallballs (14, 10’)

200m Run with Medball (20/14)

21 Handstand Push-Ups

21 Back Squats (135/95)

400m Run with Medball (20/14)

15 Handstand Push-Ups

15 Back Squats (155/105)

800m Run with Medball (20/14)

9 Handstand Push-Ups

9 Back Squats (175/115)

60 Partner Wallballs (20,10’)
Partner Wallballs are done with Partner 1 performing a Wallball and Partner 2 Catching it.

Medball Runs are completed 100m at a time. Partner 1 runs 100m while Partner 2 performs Toes to Bar. Every Toes to Bar completed=1 second off total time. Switch every 100m until distance is complete.

While Partner 1 is completing Handstand Push-Ups, Partner 2 is holding the top of a Deadlift. Switch. Now Partner 2 must complete Handstand Push-Ups while Partner 1 Holds the top of a Deadlift.

Back Squats are coming from the ground. While Partner 1 Back Squats, Partner 2 is Holding a Plank with only hands and feet touching the ground. Switch. Partner 2 will Back Squat and Partner 1 will hold the Plank. Reps will not count if partner is not holding the Deadlift or Plank.

Posted in WOD