45 minute Partner AMRAP of:
500 meter Row
40 Double Unders
30 Bar Facing Burpees
20 Chest to Bar Pull-ups
10 Deadlifts, 365/245*one person works at a time


A. 5 x 10 Dumbbell Seated Hammer Curl into Strict Press
B. 4 x 25 Dumbbell Pullover
C. Iron Scap Protocol



25 minute Partner AMRAP of:
10 Pull-ups
20 Plate Good Mornings
30 OH Walking Lunge Steps w/ Plate
40 Calorie Row
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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