Rach-day Mashup

CROSSFIT – BRING A BUDDY SATURDAY

WITH A PARTNER:

10 minute AMRAP
P1: 150m run with dead ball
P2: Max KB swings
(continue switching partners)

3 minutes rest

10 minute AMRAP
P1: 20 KB lunges
P2: Max plate press
(continuing switching partners)

2 minute rest

FINISHER
3 minutes max burpees

CROSSFIT PERFORMANCE CLASS

12 minute EMOM
*choose two movements that are a weakness, alternate each minute
*choose your rep scheme

0-12 minutes
100 double unders
50 KB swings 24kg / 16kg
25 toes to bar

12-24 minutes
450m run
25 wall balls
300m run
25 wall balls
150m run
25 wall balls

24-36 minutes
30 snatches 45kg / 30kg

*no scaling movements, only weight – if you get stuck on a movement, you work on that movement