Saturday

CrossFit 611 – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

200m Run, then …

1 Round

10 Alt Box Step-ups

10 Banded Good Mornings

5 Burpees

10 Slam Ball Ground-to-overhead (no slam)

25 Single-Unders

then, …

1 Round

10 Box Jumps

10 Banded Good Mornings

5 Burpees

10 Slam Balls

15 DU or 25 SU

Partner Workout

Metcon (AMRAP – Reps)

30 minute AMRAP

2min rest between each station

Partners alternate movements every minute during the 6min AMRAP

Station 1 – 6 min AMRAP

Box Jumps (24/20)

Russian KB Swings (53/35)

Station 2 – 6 min AMRAP

DB Thrusters (50/35)

Burpees

Station 3 – 6 min AMRAP

Cals on Air Bike

*one partner rests while other works

Station 4 – 6 min AMRAP

Slam Balls (30/20)

DU

*score is total reps
Example:

6 minute AMRAP of Box Jumps and RKBS

Minute 1 – partner A does AMRAP of Box Jumps while partner B does AMRAP of RKBS

Minute 2 – Partner A does AMRAP of RKBS while partner B does AMRAP of Box Jumps

*continue to switch every minute until the 6 minutes is up. Rest 2 min, then move to the next station and repeat.

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