Saturday

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Stay Strong CrossFit – CrossFit

Warm-up

Group A –

4 Rounds of Cindy

50m Run between rounds

Group B –

Dynamic Foam Roll Routine

1-Mile Run (Time)

Max Effort 1-Mile Run
*Rest until the 20 minute mark

Partner WOD

Metcon (Time)

21-15-9-9-15-21

Thruster (65/95)

Pull up

*Athlete A performs the first 21-15-9 Thrusters and Athlete B performs the Pullups, then, Athlete A performs 9-15-21 Pullups and Athlete B performs the Thrusters

Partner WOD

Metcon (AMRAP – Reps)

7 minute AMRAP

50ft Partner Fireman Carry
*This is additional work if you would like