CrossFit: 2 Person Team Workout
15min. to get as far possible…
30 Power Clean and Jerks @50% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @60% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @70% effort
60 Pull-Ups or 20 Muscle Ups
… And so on…Rest 5min… Gunna need it ;)3 Rounds For Max Reps:
1min. of Max Cal Row
1min. of Max DB Thrusters 50/35s
1min. of Max Cal Assault Bike
1min. of Max Devil Press 50/35s
1min. Rest
30 Power Clean and Jerks @50% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @60% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @70% effort
60 Pull-Ups or 20 Muscle Ups
… And so on…Rest 5min… Gunna need it ;)3 Rounds For Max Reps:
1min. of Max Cal Row
1min. of Max DB Thrusters 50/35s
1min. of Max Cal Assault Bike
1min. of Max Devil Press 50/35s
1min. Rest
Sweat:
(0-10 min amrap:) (solo)
5 pull-ups
10 push ups
15 air squats
(12-20 min)
Run 1 mile (200m intervals) switching off with partner
(20-30 min amrap:) (solo)
5 burpees
10 DB push press
15 Kettlebell Swings
(32-40 min)
Run 1 mile (200m intervals) with partner
Now that’s what I call a party on a Saturday if I ever saw one 😉
Teams of 2. Only 1 person works at a time. Break this up however you want :30/:30 or do the full min and alternate who does what thing each round.
I want everyone to use personal weights on the first section. Talk to your partner and make a strategy. If I had to make an RX it would prob go like this:
135/95
155/105
185/125
205/135