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