Split every 300m ->After every switch or when partner puts the plate BOTH partner must complete 5 BURPEES *If the distance is not completed before partner puts down the weight the meters must" /> Split every 300m ->After every switch or when partner puts the plate BOTH partner must complete 5 BURPEES *If the distance is not completed before partner puts down the weight the meters must" />

Saturday – 12/7/19

CFD – CrossFit

HOLIDAY PARTY tonight at 6:30p!!! YEAH BUDDY!

Metcon

Metcon (Time)

Teams of 2

For time:

3k Row

*Partner holds plate OH [45/25#]
3k Ski

*Parter holds plate in a “Zercher” hold
Mixed pairs: 2600m

Female pairs: 2400m

Row

-> Split every 300m

->After every switch or when partner puts the plate BOTH partner must complete 5 BURPEES

*If the distance is not completed before partner puts down the weight the meters must be completed before switching

Ski

->Split every 350m

->After every switch or when partner puts down the plate BOTH partners must complete 10 AIR SQUATS

**If the distance is not completed before partner puts down the weight the meters must be completed before switching

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