27
May
Partner WOD 20 min AMRAP
CrossFit Sona – CrossFit
Warm-up
basic warm up (No Measure)
50 ft bear crawl
50 ft inchworm w/spider lunge
10 squat therapy
10 scap push-ups
1 min ATS stretch
PVC pass-thrus
Warrior Carry (AMRAP – Rounds and Reps)
Partner WOD:
20 minute AMRAP
Partner A completes while Partner B rests:
14 Power Cleans
Partner B completes while Partner A rests:
14 Box Jumps
100ft Partner Carry
Switch
100ft Partner Carry
End of Round, then:
Partner A completes while B rests:
14 Box Jumps
Partner B completes while A rests:
14 Power Cleans
100ft Partner Carry
Switch
100ft Partner Carry
RX: 135/95#, 24/20″
S1: 115/65#, 20/18″
S2: 85/35#, 18/12″, 50′ carries