8:00am and 10:30am CrossFit
Both parts of today’s workout are performed with a partner. Split up reps as needed except where noted.
A.
AMRAP 10:
20 synchro single arm KB front squat (53/35)
20 sandbag over shoulder
-Rest 3 min-
B.
For time:
400m run (together)
40 single arm KB hang clean & jerk (53/35)
400m run (together)
40 sandbag squats
Part A Notes:
Each partner shall have their own KB (scale to DB if needed). Partners may pass through the bottom of the squat at different speeds, but must be in sync at the top before each rep. The KB may switch arms as needed. Pick a sandbag weight that both partners can use.
Part B Notes:
Both partners run at the same time, although one may push ahead to begin reps of the next movement. Split the reps as needed for the KB C&J’s and sandbag squats.
Record rounds and reps for part A and time for part B (see next box for part B SugarWOD input).
9:00am – Barbell with Coach Kyle