CrossFit Natomas – CrossFit
Warm-up (No Measure)
Stretch together (quads, hamstrings, ankles, shoulders, and chest)
400 meter run with your med ball. 10 front squats and 10 back squats with the med ball at the turn.
With a partner, complete 5 total rounds each of (30 minute cap):
21/18 calorie row
15 med ball cleans (30/20)
9 med ball cross-over push-ups
200m dumbbell overhead carry (50/35)
Partner A can start rowing and Partner B can start the overhead carry at the same time, but Partner B must wait for Partner A to finish the push-ups before they can start rowing.
You go, I go (Partner A finishes an entire round before switching) is an option if you want more rest between rounds.