Saturday February 29, 2020


Sunday March 8th is International Women’s Day and we are celebrating at Crossfit Harbor East at 11am with a women-only crossfit total competition! Check the blog for more details and to sign up.


Partner WOD


0-10
Work on Snatch 
**Build in weight or work on technique**

10-30 AMRAP
 
7 Pull ups
7 Snatches 
7 Burpees 
2 Rounds (1 round each)

7 Pull ups
7 OHS
7 Burpees
2 Rounds (1 round each)

**1 person works 1 person rests.  So Partner A would complete the pull up/snatch/burpee then partner B would complete a round.  Then Partner A would complete Pull up/OHS/burpee…**
*7’s should be unbroken*

Fitness: 75/55
Performance: 95/65
Open: 135/95


DRIVE


50 DB Deadlifts (2 dbs) 
40 Walking Goblet Lunges 
30 KB Swings  
20 Sit ups
5 Wall Walks 
20 Sit ups
30 KB Swings  
40 Walking Goblet Lunges 
50 DB Deadlifts (2 Dbs) 

20 min Cap 

Rest 20-24 

24-30 
1 Min Plank 
:30 Side Plank 
:30 Side Plank 
1 Min Flutter Kicks 
2 Rounds 

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