30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

PARTNER UP

September 28, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Partner WOD:

6:00 AMRAP

Partner A hangs from pull up bar

Partner B does bench press (choose weight)

-2:00 Rest-

6:00 AMRAP

Partner A holds plate overhead

Partner B does strict pull ups

-2:00 Rest-

6:00 AMRAP

Partner A holds plank

Partner B does hang power cleans

-2:00 Rest

6:00 AMRAP

Partner A holds Wall Sit

Partner B does any core movement (your choice.. v-ups, russian twist, etc.)

*Swap As Needed*

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