CrossFit – Sat, Nov 4

Crossfit Garage – CrossFit

Don’t Drop The Ball (Time)

Partner Wod!

Cash in

400 m WB run with partner (20/14)

30 Squat cleans (185/125)

100 WB (20/14)

50 calories on echo bike with ball (20/14)

100 WB box step overs (20/14)

50 WB GHD or Sit-ups (20/14)

100 WB (20/14)

30 Squat cleans (185/125)

Cash out

400 m WB run with partner (20/14)


– One partner working at time. The other partner will be holding the ball unless during bike, step overs, and GHD. The ball will be held by the working partner during those movements.

-Work does not have to be split evenly, split work however you and your partner wish.

-Runs will be together, you may switch the ball as often as you need.

-Wallball does NOT touch the ground during the workout. 10 synchronized burpee penalty if the ball touches the ground.