Farewell WOD | Roberta Loyd

Blue Ridge CrossFit – CrossFit

Warm-up

Conditioning

METCON “A” & METCON “B”

Teams of 2 (Partner WOD)

A:: Metcon (Weight)

(8m)

ME Deadlift 1/2 Combined bodyweight
*Teams of 2. Athlete (A) on bar, Athlete (B) holding Roman Chair.

*Athlete (A) can perform reps ONLY when athlete (B) is in RC hold

*Score: Total weight.

*REST: (3m)

Then METCON “B”

B:: Metcon (AMRAP – Rounds and Reps)

(21m)

21 Pushup

18 Box Jump 24/20″

15 SA DB Hang Clean 55/35#

12 DB Goblet Squat 55/35#
*Rx+:

PU: HSPU

BJ: 30/24″

DB: 70/45#

*1 Athlete working, 1 Athlete resting