TimberWolf Crossfit – St.Paul – CrossFit WOD
Friends and Enemies (No Measure)
Friends – with your partner:
3 minutes to complete:
100 Wall Ball Shots
Split up reps as needed – only one person works at a time
Penalty: 1 burpee per wall ball not completed
Once all groups are done w/ burpees:
Enemies – against your partner:
3 minutes to complete:
At least 60/50 calories row – max calories
Whichever partner rows less owes the difference in burpees; anyone rowing under 60/50 owes the difference in burpees
Friends (you can share the burpees)
Once all groups are done w/ burpees:
Friends – with your partner:
3 minutes to complete
200m Run buy-in together
20 Clean and Jerks (135# / 95#)
Split up reps as needed
Penalty: 1 burpee per C&J not completed
Once all groups are done w/ burpees:
Enemies – against your partner:
3min AMRAP
10 thrusters (95# / 65#)
10 pullups
3 rounds minimum
Whichever partner achieves less owes the difference in burpees
Any reps short of 3 rounds = burpees
Friends (you can share the burpees)
