CrossFit Heat

Partner WOD:

For Time:
200 Double-Unders
400m Overhead Lunge – 45/25 / Farmers Carry – 50/35

*Partners will accumulate a total of 200 Double-Unders combined.  Double-unders are performed by both partners at the same time.  Once double-unders are completed, Partner A will carry (2) dumbbells or kettlebells for the Farmers Carry, and Partner B will carry a bumper plate for the overhead lunge.  Partner A must walk with Partner B while Partner B does the overhead lunges for 400m.  Both partners are not allowed to progress unless Partner A has the weights off the ground, and Partner B has the plate overhead.  Partners may switch who is carrying/lunging as many times as needed.

Band Sprints:  4 x 50m
*Partner required:  band is slung around sprinter’s waist while partner stands behind sprinter holding the band to provide resistance to the sprinter.  Sprinters will start from one side of the room, sprint to opposite side (25m), pause or slight rest, then sprint back (25m).  Partners holding band should not make this impossible for the sprinter.  Allow sprinter to move across the floor at a consistent smooth speed, but make them dig in and drive to gain ground.

“Grace” (for time)
30 Clean & Jerks – 135/95

Good-Mornings
4 – 4 – 4 – 4

Jerk
1 – 1 – 1 – 1 – 1

4 x 500m Row Sprints
*rest as needed between each set

14mins:  Find your 1RM Clean

For Time:
50 Deadlifts – 115/75
50 Walking Lunges (unweighted)
40 Back Squats – 115/75
40 Toes-to-Bar
30 Power Cleans – 115/75
30 Burpee Box-Jumps – 24/20
20 Thrusters – 115/75
20 Triple-Unders