CrossFit Wreckage – CrossFit
“Just the two of us”(Endurance Partner WOD) (Time)
For time:
Rx+:
30 Synchro Deadlifts 185/125#
30 Synchro Bar Facing Burpees
400 meter run (both)
20 Synchro Deadlifts 185/125#
20 Synchro Bar Facing Burpees
400 meter run (both)
10 Synchro Deadlifts 185/125#
10 Synchro Bar Facing Burpees
400 meter run (both)
-Rest 2 minutes-
10 Synchro Thrusters 95/65#
10 Synchro T2B
400 m run (both)
20 Synchro Thrusters 95/65#
20 Synchro T2B
400 m run (both)
30 Synchro Thrusters 95/65#
30 Synchro T2B
400 m run (both)
Rx:
30 Synchro Deadlifts 155/105#
30 Bar facing Burpees (split)
400 meter run (both)
20 Synchro Deadlifts 155/105#
20 Bar facing Burpees (split)
400 meter run (both)
10 Synchro Deadlifts 155/105#
10 Bar Facing Burpees (split)
400 meter run (both)
-Rest 2 minutes-
10 Synchro Thrusters 75/55#
10 T2B (split)
400 m run (both)
20 Synchro Thrusters 75/55#
20 T2B (split)
400 m run (both)
30 Synchro Thrusters 75/55#
30 T2B (split)
400 m run (both)
Fitness:
30 Deadlifts 135/95# (split)
30 Bar facing Burpees w/ step over (split)
200 meter run (both)
20 Deadlifts 135/95# (split)
20 Bar facing Burpees w/step over (split)
200 m run (both)
10 Deadlifts 135/95# (split)
10 Bar Facing Burpees w/step over (split)
200 meter run (both)
-Rest 2 minutes-
10 Thrusters 75/55# (split)
10 Hanging knee raises (split)
200 m run (both)
20 Thrusters 75/55# (split)
20 Hanging knee raises (split)
200 m run (both)
30 Thrusters 75/55# (split)
30 Hanging knee raises (split)
200 m run (both)
*35 minute Time Cap
*Rest is included in total time
* Both athletes run together and next movement cannot be started until both athletes are done with run
* if you do not want to run, you can sub 500 m row or three-quarter mile bike for the runs
Accessory Work (optional)
5 rounds for Quality:
15 DB Bench press
10 Strict Pull-ups (use band if needed)
10 ring dips (use band if needed)