WOD NOTES
Taking a classic CrossFit benchmark WOD and dividing the work with a friend.
Fitness and Performance
“Team Kelly”
30 minute AMRAP
400 m run
30 Box jumps
30 Wall balls
Alternating movements each round
Sport
E2MO2M x 10 minutes
Heaving Snatch balance
Snatch Waves
60-70-80% @doubles
65-75-85% @singles
70-80-90% @singles
Clean and Jerks
Work up to 75%
Then….
EMOM x 6
1 C&J@80-85%
HBBS 4 x 3 @70-80%
Finish with
5 minutes max calories on Assault bike
