Open Gym Strength and Conditioning – CrossFit

Partner wod (teams of 2)

OG class

Metcon (Time)

Part 1:

6 sets (3 each partner) relay style

For time:

30 double unders or 90 single unders

5 man makers w/db’s (40/25)

5 wall walks

Metcon (Time)

Part 2

6 sets (3 each partner) relay style

For time:

30 double unders or 90 single unders

2 rope climbs (15 ft)

10 STOH (95/65)

OG Compete

Metcon (Time)

Part 1:

6 sets (3 each partner) relay style

For time:

50 double unders

5/3 ring muscle ups (male/female)

50 ft Handstand walk

Partner 1 completes one full round then Partner 2 goes.

Metcon (Time)

Part 2

6 sets (3 each partner) relay style

For time:

50 double unders

2 legless rope climbs (15 ft)

10 STOH (115/75)